My 30 Second Calisthenics Challenge To You!

My 30 Second Calisthenics Challenge To You!

Practicing a skill requires setting clear goals that you can visualize.

This is what the goal was for me when I started practicing handstands: holding a simple straight line for 30 seconds.

So here is my challenge to you: hold whatever handstand variation you want for 30 seconds!

It can be assisted on the wall or even a simple elevated pike hold (hint: this is how you start building shoulder strength and muscle endurance).

Make sure to keep your scapula retracted, "squeezed" together enough, so that your shoulders don't round and "fall forward".

Click to watch the 30 second handstand video!

Nicolas

PS: Tag me @onlinecalisthenics in your videos so I can check it out!

PS 2: Join the movement here if you are new!

Frequently Asked Questions

1. What is the key to practicing a skill, according to the author? The key to practicing a skill is $\mathbf{setting}\mathbf{clear}\mathbf{goals}\mathbf{that}\mathbf{you}\mathbf{can}\mathbf{visualize}$.

2. What was the author's original goal when starting to practice handstands? The author's original goal was $\mathbf{holding}\mathbf{a}\mathbf{simple}\mathbf{straight}\mathbf{line}\mathbf{for}30\mathbf{seconds}$.

3. What is the author's specific challenge to the reader? The challenge is to $\mathbf{hold}\mathbf{whatever}\mathbf{handstand}\mathbf{variation}\mathbf{you}\mathbf{want}\mathbf{for}30\mathbf{seconds}$.

4. What are some acceptable variations of the handstand for this challenge? Acceptable variations include an $\mathbf{assisted}\mathbf{hold}\mathbf{on}\mathbf{the}\mathbf{wall}$ or a $\mathbf{simple}\mathbf{elevated}\mathbf{pike}\mathbf{hold}$.

5. What is the benefit of starting with an elevated pike hold? Starting with an elevated pike hold is the hint for $\mathbf{how}\mathbf{you}\mathbf{start}\mathbf{building}\mathbf{shoulder}\mathbf{strength}\mathbf{and}\mathbf{muscle}\mathbf{endurance}$.

6. What is the crucial form cue for the scapula during the hold? The crucial form cue is to $\mathbf{keep}\mathbf{your}\mathbf{scapula}\mathbf{retracted}$, $"squeezed"\mathbf{together}\mathbf{enough}$, so that your $\mathbf{shoulders}\mathbf{do}{\mathbf{n}}^{\prime }\mathbf{t}\mathbf{round}\mathbf{and}"fallforward"$.