The Secret To Better Handstands?
The handstand is a journey!
No matter what your current level is, there is always something to learn and improve.
This video is great for handstand beginners and intermediate level.
Do the following exercises to improve your handstand:
- Shoulder mobility drills (overhead and lateral) x 1 min x 3 sets
- Tuck jumps x 5 x 3-5 sets
- Clean pike lean and hold x 10-15 sec x 3-5 sets
- Donkey kicks x 5 x 3-5 sets
Make sure to warm up your wrists thoroughly before each handstand session and do NOT over train it if you feel your wrists getting tender or sore.
Switch to another body part to finish your training session, rest your wrists for 1-2 days and go at it again!
I still do weekly.
But I HAD to scale back in order to shift my focus to shoulder and overall mobility for the last few years.
And it is paying off.
I am restarting moves like the handstand, muscle ups, playing tennis and paddle tennis without any pain, even minor, in my right shoulder.
Both shoulders feel more balanced, even if there is still a long way to go.
The point is that adaptation is key in training.
You always HAVE to adapt to the conditions you are in and find ways to improve and break plateaus.
Using a wall or bar is a great way to use support to train hip and shoulder extension.
Here are a few pointers:
Focus on “feeling” the alignment while holding. This will build body and spatial awareness as you practice.
Then use this feeling while...
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".
PS: Tag me @onlinecalisthenics in your videos so I can check it out!
This goes especially when trying to avoid the infamous "Banana" handstand, where the back is arching to compensate for lack of technique.
You will often see people trying to stay on their hands while balancing their legs and feet up, as they try to find balance to stay still.
In today's video I'm going to show you 3 moves to fix your handstand if that's your case.
This also works if you are a beginner starting to learn proper handstand form.
It's a great tool to increase your physical strength and balance. It is also great for the mind as it teaches us a way to meditate.
I released a Special 2 Week Handstand Program on the OnlineCalisthenics.com platform.
So members, go ahead, check in your course library and dive right in! Start implementing the program to build a solid handstand. You can log in here.
Here is also a video to show you how to get better at it in the meantime.
I go over 3 great exercises that you can do anywhere.
These will help you get a straight line while you are upside down, get better shoulder alignment and more flexible hips.