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Considering diving into the world of handstand training? You’re in the perfect place. Over the past decade, my team and I have had the honor of guiding countless individuals, both in-person and online, through the enriching journey of calisthenics via our Movement Athlete Academy.
Here, our curriculum boasts over a hundred calisthenics skills, meticulously structured for progressive learning.
Yet, our focus has always transcended mere skill acquisition. We view skills as manifestations of broader attributes: strength, mobility, flexibility, and ultimately, longevity. Rooted in this philosophy, our training ethos is dedicated to crafting tailored, progressive plans aimed at fostering strength, mobility, and longevity.
It’s not just about thriving in the present; it’s about equipping ourselves for enduring vitality. And thus, after grappling with the challenge of meeting soaring demand for gymnastics and calisthenics training while maintaining personalized attention, we birthed The Movement Athlete App.
Discover more about our unrivaled calisthenics training program or embark on your journey with our free assessment.
Ok let’s get back to the Handstand and the real reason you are here.
Know what a handstand is?
If you’re still thinking or processing that in your mind, then we’re quite sure that the mental picture seems more familiar than the name. A person doing this trick is holding oneself upside-down and supports the entire body weight with just the hands and shoulders.
A perfect display of having your world upside-down, but of course, in a cool way!
It’s pretty sick and you don’t need to have enormous muscles to achieve this. But it does come with a lot of training and practice.
Mastering the handstand might seem like a routine for a “privileged” or “talented” few, but contrary to popular belief, ANYONE can do this!
Our Team of experts is ready to help you master the Handstand. Take our free Assessment to get started.
Continue reading for valuable handstand tips from calisthenics experts to help you achieve the perfect handstand position.
The handstand is a balancing exercise rooted in a high level of core strength and body control. It is an act of balancing on one’s hands with feet in the air or against a wall. Mastering the handstand provides immense benefits and advantages such as: opening the shoulders, having a stronger and tighter core, strengthening the legs and butt, and protecting the back.
You can’t go wrong with a handstand!
This handstand is said to be the most impressive core strength feat ever. If your workout goal is to build core body strength and strengthen specific body muscles, then you are reading the right article.
First things first, how does it work?
But, is it that easy?
The handstand is a calisthenics exercise, which means you don’t need any equipment or gym for it. You only need to be by the wall to practice, especially if you’re a beginner, but we’ll get to that later!
It is an isometric exercise, wherein the muscles in your body create static tension or pressure throughout your body to allow it hold a particular posture. This pressure is the key component of this exercise that makes your body stronger (by the day) without the need to shorten or tighten muscles!
Prepping for a handstand
Good things go according to plan if you dedicate a considerable amount of time preparing for it. Though you might have the urge to go straight into practicing a handstand, it is important to give yourself a little time to prepare without feeling lazy about it!
Preparation is key to success along with diligent practice and should never be shoved aside when starting any workout project or course of action.
Our Team of experts can help you master the Handstand. Take our free Assessment to get started.
Simple, you need to stay upside down while stabilizing your muscles, working your abs, as well as your other muscle groups!
But, is it that easy?
The handstand is a calisthenics exercise, which means you don’t need any equipment or gym for it. You only need to be by the wall to practice, especially if you’re a beginner, but we’ll get to that later!
It is an isometric exercise, wherein the muscles in your body create static tension or pressure throughout your body to allow it hold a particular posture. This pressure is the key component of this exercise that makes your body stronger (by the day) without the need to shorten or tighten muscles.
But why you should really learn a handstand ?
Prepare all the more if this is your first time
We do not recommend diving right into a handstand without any knowledge, or a simple warm-up for the wrists and shoulders. This feat requires a different pressure or skill, from what your body may be used to do. So don’t rush. You will achieve progress as time passes by!
Warm-up routines that you can practice are:
1. Hand balance wrist warm-up
This routine ensures that your wrists are durable, flexible, and ready for the handstand challenge. To complete the warm-up, do the following exercises:
a. Finger Pulses
b. Palm Pulses
c. Side-to-Side Palm Rotations
d. Side-to-Side Wrist Stretch
e. Rear Facing Wrist Stretch (palms down and palms up)
f. Rear Facing Elbow Rotations
As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post).
We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves.
2. Shoulder warm-up
This routine improves your shoulder strength and flexibility in preparation for the handstand. To complete this, open up your shoulders and elevate it as much as possible. You can grab a heavy dumbbell, or a prop, like a book, and raise it high above your shoulders. Hold the position for a couple of minutes.
3. The Shoulder Stretch/Scapular Mobility
This exercise is also a good shoulder warm-up. To do this, start in a tabletop position (Yoga Position) or be on all fours. Keep your spine straight, drop or pinch your scapula. Hold this post, or you may alternate the tuck in your stomach while rounding your shoulders.
Now you’re all set to start working on your handstands.
Perfecting your handstand with tips from calisthenics experts!
To achieve the best results and complete the handstand properly, you should take into consideration the following tips and tricks from our experts at The Movement Athlete Academy.
These tips were pooled from years of experience, skill mastery, and training to give you professional guidance in your journey towards physical mastery- every single freaking day.
Feeling excited? Let’s get to it!
DO THE 5/7
The ideal training period for handstands isn’t twice a week, or even four times a week. The nature of the skill training would need you to practice at least a little bit, every day, to get the best results. The 5/7 stands for “5 minutes,” “7 days a week.”
What this means is that the minimum practice session duration to master the handstand should last 5 minutes and should be repeated every day of the week. The initial duration can be extended depending on your body condition or mood.
Patterns are built by practicing often. Therefore, you should strive to practice as much as possible. This way, you can grease the groove, and teach your body the skills you want to perform.
PRACTICE FINGER TECHNIQUE
This finger technique is an essential technique for mastering the handstand. To hold a handstand, you must always push through your fingers. Use finger pressure when trying to keep your position because it helps your overall balance. Think of your hands as your feet, and your fingers are your toes. You should be placing the pressure on the tips of your fingers (underneath the first knuckles of the hands), and on the heel of the palms. Also, make sure that your second knuckles are raised but not touching the ground.
GET A HANDY SPOTTER
Ask a good friend or your gym coach to help you when practicing your handstand. You can learn the freestanding handstand quicker if you practice it with a reliable spotter. He or she can assist you and dictate to you what your body form looks like, or if you are giving the right effort in maintaining your position.
PRACTICE WITH INCREASING INTENSITY
We’ve already mentioned that this skill involves daily practice to achieve success. The handstand training consists of a lot of repetition. To master the handstand and achieve good progress, you need to do it with increasing intensity or volume.
As you progress daily in your exercises, you put your feet on the wall and walk your hands a little closer. The next day, a bit closer and then a little closer still the third day. You continue doing this until you find yourself inches from the wall; and before you know it, you are holding a wall handstand correctly!
Pushing yourself with consistency may be key to mastering the handstand, but make sure to have a rest day. High intensity without any rest wouldn’t be of much help to you or anyone else helping you.
DEFLECT YOUR FEARS
Once you start practicing, you are certain to experience some nasty falls more than a couple of times. Don’t worry, it’s normal. You can’t do the perfect handstand in mere minutes! To prevent injury, consider setting up pads, bolsters, or pillows for a safe landing.
For the handstand, make “Fall seven times, stand up eight” your mantra. If something goes wrong, just try it again! Again and again until you no longer need the wall or a spotter for support. Deflect your fears of falling, and you’ll be able to perfect your Handstand faster. Trust us!
DON'T FORGET TO BREATHE!
You have your hands positioned, your arms strong, legs bent, and ready to spring. What’s missing? Yes, you forgot… You forgot to breathe!
In every exercise, whether it’s natural or HIIT, the common mistake people make is to forget to breathe properly. With the apprehension and anxiety that may sometimes come with the determination to achieve a goal or master a skill, “forgetting” to breathe is understandable but not helpful.
Our experts stress that it is critical to maintain a proper breathing flow because the breath gives you the engine and space to let you rise. Equally critical is breathing out. Don’t hold it in, please exhale! Let the effects of your effort flow through you.
Our Team of experts is ready to help you master the Handstand. Take our free Assessment to get started.
You can do it!
The handstand may seem very intimidatiing at first, but if you never try, then you’d never know that you can slay it. With these expert tips and daily practice, you’ll see yourself doing it at ease every single day!
If you would like to strengthen those muscles and build up core body strength, then we’ll like to help you. Start by signing up for The Movement Athlete’s free assessment by our experts to help you understand your current strengths and abilities and what you can improve on to perform and master the perfect handstand.
Ready to get started? Here are the best Handstand Resources for you
1.Take Our Free Handstand Assessment and Get a Personalized Training Plan for your Handstand Training:
Dive headfirst into your calisthenics journey by utilizing our free assessment tool. This personalized assessment will illuminate your current position on the path to mastering calisthenics moves, including the coveted handstand. Armed with your assessment results, you’ll receive a custom-tailored training plan crafted to address your unique strengths, weaknesses, and aspirations. Best of all, it’s completely free! No credit card information required. Let’s begin your journey with clarity and intention.
2.Download Our Ultimate Guide to Handstand:
Ready to immerse yourself in the intricacies of handstands? Our comprehensive Ultimate Guide to Handstands is your go-to resource for achieving mastery in this captivating skill. From dissecting the mechanics of the handstand to understanding its anatomy, exploring progressions and regressions, and receiving a structured training plan, this guide has it all. While the assessment offers dynamic guidance, this guide provides a tangible, paper-based companion to enrich your journey. It’s your roadmap to handstand success, right at your fingertips.
3. Learn More About Handstands and Our Unique Approach:
Feeling uncertain or curious about the nuances of handstand training? Delve deeper into our unique philosophy and approach to mastering the handstand. Gain insights into our methodology, grasp the principles that underpin our training programs, and discover why our approach stands out. Whether you’re a seasoned athlete or a beginner, there’s always room to expand your knowledge and refine your technique. Embrace the opportunity to deepen your understanding as you embark on this exhilarating journey.
4. Follow Our Handstand YouTube Series:
If you prefer visual learning, our Handstand YouTube Series is the perfect complement to your training journey. Tune in to our channel for expert guidance, step-by-step tutorials, and insightful tips to help you progress in your handstand practice. From mastering proper form to troubleshooting common mistakes, our videos cover all aspects of handstand training in detail. Subscribe to our channel and join our community of handstand enthusiasts as we strive for excellence together. Let’s elevate your skills and confidence with the power of video learning.
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