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How to successfully hold in Handstand / ATR Balance and avoid potential mistakes!

Hi, I hope you are okay!

You already know it, but today we will see together how I got my handstand, but above how you will be able have yours or how are you going to be able to strengthen further.

We will see the three main aspects that make up the movement as well as how to reinforce them within a progression which should allow to obtain a rather correct Handstand from not much. We will see the best ways to get in and out of position, different errors à to avoid, hand positions, whether on the ground or on bars, as well as when et how much you should work on movement. Finally, we will discuss the additional progressions where we can go.

I don't consider this the ultimate tutorial, nor do I think of myself as a Handstand Master. There are plenty of acrobats and gymnasts who have a much better handstand than mine. And that's normal, since I don't do the gym or the circus, I do street workout.

 

Handstand = Strength and Balance 

 


The Handstand is mainly made up of three elements, and the first two you will need to focus on are strength and balance. It's going to take a minimum of strength if you want to stand upside down on your hands and a fair amount of balance if you want to be able to hold on without any help.

 

Alignment 

 


Moreover, having a lot of strength or a lot of balance on the front will compensate for a lack in the other element. The third dimension of the Handstand is alignment.

We will note two general types of Handstand: the Banana handstand, with the back bent and the Right handstand where the body will be straight.

The banana is the slightly easier version to obtain and surely the first one you will get.

So, like me at the time, you might find yourself telling yourself that the Right Handstand is useless except to make it look nicer and settle for the banana version. If your athletic goals go a little further than just holding onto your hands in front of pals, sooner or later, like me, you'll want to learn how to hold a handstand as upright as possible and indeed the sooner the better. A Banana Handstand requires more strength, therefore strains the shoulders more and can be potentially dangerous for the lower back.

During an upright handstand, you will need to contract the whole body. This version is safer and based on balance, which makes it less tiring and will last longer. A straight handstand will teach you the correct body position that you will need to have in several other Street Workout movements, such as during a back lever or a plank. While learning the movement, although it may not be the first priority at first, it is better if you know immediately, consciously, to keep your body upright, especially when going to work against a wall.

No worries, I will remind you during the progressions that we will see immediately. But just before, I still have to talk a little bit about warming up because the Handstand will put a strain on the body, the shoulders, and especially the wrists.


warming 

 


I recommend regularly warming up the wrists and shoulders. And personally, I always do this before every workout. If you work the Handstand quickly, throughout the day, then quickly warm up your wrists or whatever else you need to warm up, but don't hurt yourself to do two more Handstand, it's not worth it worth it.

So, at the very beginning, you will need a minimum of strength to be able to seriously work the first main position which will be the Handstand against a wall to strengthen yourself and to start to get used to having your head down.

 

 Exercises for strength and balance

 

For example, you can do series of Pike Push Up as well as hold the position, and you can gradually elevate your feet to increase the difficulty.

 

 

 


Another good exercise that I did a lot in my beginnings is the FrogStand which will require strength and a little balance. Keep your knees tight against your arms at the start to make the exercise easier.

So there, hold 20 to 30 seconds in a row, that's a good starting point.

 

 

Then, to go further in strength and balance. You can perform the Crowstand where you will put your knees higher and you will keep your arms straight. But beware, it's already more advanced and it pulls well on the wrists. Once the foundations have been laid, we will now move towards the wall where you will be able to hold your first moments.

 

 

Positioning of the hands on the ground 

 

The first particularity to study here and for the rest is the positioning of your hands. It may vary for everyone, but in general, you'll want them shoulder-width apart or a little wider. Then, do not tighten your must, but on the contrary spread it, enough to increase your stability. And lastly, I recommend folding your fingers before starting. So not at the end, but rather at the middle phalanx. Once in balance, you will constantly alternate between pushing on your fingers and releasing the pressure in order to stay in position.

 



So placing your hands like that from the start will help a lot as you progress.

 

Jump back to the wall

 


Second feature, this time with the wall. You will have to jump to get into position. In general, you'll want to put yourself like you're going to sprint, except when you're going to throw your back leg up in the air and hard enough to land against the wall. Be careful to leave enough room between your hands and the wall at the start, as well as to measure your jump so that you fall directly on your feet.

 

 

The Handstand back to the wall 

 


Once you hold it upside down, you will immediately want to work in the best position possible. You can look a little over the point between your hands or straight behind. You then want to squeeze your feet, then butt and abs as much as you can to keep your body straight and avoid arching your lower back. Also, be sure to push your shoulders down all the way, as if you were trying to get them as close to your ears as possible.

 

 



Once you've got a pretty solid stance, I recommend working out until you've held it for a good minute in a row.

 



You can also increase the difficulty by bringing your hands closer and closer to the wall. Once you have your back against the wall, we will now turn the other way. And for that you can climb up the wall with your feet again. The closer you get, the more complicated it will be not to fall.

 



And we will see how you can fall right after. This exercise will promote a more upright position of your body and will therefore help a lot in learning the Right Handstand. Make sure that only your nose and toes touch the wall while contracting your body as before.

 

Get off the wall 

 


Again, 60 seconds in a row should be enough. Now is the time to start peeling off the wall. So get back to the wall, and this time you can just keep one foot against it.

Then two ways to proceed: the first is to gently push yourself off the wall with your foot before the hands take over to maintain balance, the second (and perhaps the best) is to push yourself off the wall with your foot. already press as little as possible with your foot and use only your hands to lift off. For that, you are going to want to push very hard on your fingers, which will gently pull you back and away from the wall. It's when you're at this stage that I think you should seriously start working in parallel without the wall as well.

 

 

  

Fear of falling


When you start to do wallless handstand, it is important that you eliminate any fear you may have, especially when it comes to falls.

That's why you first have to learn to fall without hurting yourself. So there are three main ways out of a Handstand. I'll quickly skip over the first two because neither I nor most people seem to be using it. But I'm still going to mention them because that's still an option.

 



If you ever do it on fairly soft ground, you can tuck your head in and roll on your back, not the back of your neck. Or you can decide to fall in bridge from your Handstand. But hey, there you go, I can imagine that this is not necessarily to your liking. The exit that I recommend, on the other hand, is simply to rotate the body to one side before falling on the feet. Test a bit to see which side you prefer.

Now that you know how to fall, we can start to learn the Handstand.

Now let's see how to jump into position.

 

Jumping in Handstand



I advise you to always start with your hands on the ground, as we have seen before, rather than projecting yourself from standing. But it stays according to your preferences.

A major step is going to be learning to jump just enough. And for that, there is no real secret.

You're going to have to try again and again until it becomes integrated into your body and your brain. But gradually jumping harder and harder can be a good way to better find your point of balance.

 



As a general rule, I recommend looking a little over the hands rather than trying to tuck your head in, which will complicate the balance, in my opinion.

So you're going to have to jump a lot, but you also want to jump well if you want to be successful.

And here's a little list of common mistakes you want to avoid.

 

Mistakes to avoid

 

 

  • First of all, you have to start with the shoulders above the hands and not behind them, so that they are already close to their final position.

 

  • You will also be directing the movement with your hips, not your feet. The hips should be above the shoulders before your feet and ideally it should stay there.

 

  • Speaking of the feet, you should try not to tighten them particularly, or at least not too early. Usually, you will almost prefer to wait until the leg you are jumping with is in position and in balance before bringing the second back.

 

  • Finally, lastly, you want to keep your hips parallel to your hands for as long as possible and twist only when you fall. So not before, except possibly to learn how to fall.


Now, let's see how to hold onto a Handstand!

 

Hold well in Handstand 



My best advice is really to train it over and over again every day, if you can.

Because it really is by dint of repetitions that you will have it and improve it at the beginning of the progression, when you are looking to stay longer against the wall. I advise you to add several sets of these exercises during training. I also advise you to make max attempts quite often, for example once every morning and every evening against a wall in your room, try to hold out as long as possible. When you are in the process of trying to break away from the wall and hold on on your own, you should still work it out every day if you can, but as part of your workouts I will incorporate it as a set time instead. . For example, you block 20 minutes at the start of your workouts during which you practice jumping and holding a handstand. It doesn't mean 20 minutes non stop to jump.

To hope to hold out, you must be fresh. So if you miss 3, 4, 5 times in a row, rest a little while, just to be ready to start afresh afterwards.

Likewise, you should combine work with a wall in addition to without. For example, you could do 10 minutes of each, history to garner enough attempts to jump, but also time spent upside down.

Well, we saw how to fall, but don't forget that falling is a last resort, before while you are at the top, you will have to fight to stay there!


And here are some techniques to make it happen: 

First of all, avoid stepping on your hands so you don't fall, unless you are looking to train it as such, it is a bad habit that is not going to help much in holding a handstand securely.

Otherwise, when you are going to fall forward, ie on your back. The best prevention method available to you is to push hard on your fingers, as we have seen. You can also go to Low Back Handstand, but here it is much more advanced.

 

 

In order not to land on your feet in your starting position, the best thing to do is already learn not to push too hard on your fingers and to release the pressure at the right time.

You want to try and keep your weight in the middle or even a little forward of your hands and not on your palms. If you are losing your balance, there are two other ways to stay aloft by compensating with force, but again, they are more advanced. Either bend your arms and do a little push-up on your hands to go up, or you keep your arms straight and go up by slowing down the plank descent. But now, as I said, it still gets very hard very quickly.

 

Two additional tips to help you find and keep your balance: 

  • First, if you have the luxury of having someone to help you, it can be very effective for him or her to extend their arms to either side of your legs while gently pushing the other side to help you find your point of balance. In fact, it may also help you reduce your fear of falling at the start.

 

  • Otherwise, in 2nd, if you find something about the height of your feet, for example a pull-up bar or a ceiling not very high, you can also use it by pushing against, to find the balance before releasing. pressure.


There you go, with enough practice, I think you should now be able to hold onto your hands. At first, it will probably be banana, as it was for me.

But eventually, as we have seen, it is more interesting to learn to hold a straight handstand and we will now see how to do it better. The secret of an upright handstand is mainly in the fact that you have to contract your whole body.. Other than that, one of the main reasons that can prevent straight handstand is probably a lack of mobility in the shoulders.

Want to be able to stretch your arms out at your head or even behind, without arching your back at the same time?

You can test this out quite easily against a flat wall by keeping your lower back glued to it and raising your arms as much as possible. When your back comes off in spite of you, it means you have found your limit.


How to improve your mobility?


You can do the downward dog pose, for example against a wall, or on the floor. No need to keep your legs straight, since it is not the hamstrings that you are trying to stretch. On the other hand, of course, never dig your back and gently push yourself outside your comfort zone.

 

 

 

 

You can also train what is called the position of the hollow-body, which is basically the one you're looking to have in a Handstand, except you're training it on the floor and on its back. Again, you glue your lower back to the floor, contract your abs, buttocks, and legs, and stretch your arms out behind you. You can also do it the other way around, on your hands and feet. Very good exercise in sheathing, but be very careful not to dig your back. Here, and for many other exercises, do not hesitate to film yourself to check your execution.

 



Each of these static positions can be rotated dynamically by flicking backwards with your arms. You can do sets of 8 to 10 reps with a good focus on keeping your body tight and your lower back rounded.

There are several more important points about the Right Handstand. For example, having straight legs is good, but as you can see, it is not always enough.

 

 

You may have noticed it, but to have a straight back, you will also have to tuck your belly voluntarily. More specifically, you will have to contract your transverse abdominis.

 

Elevation Bars Eric Flag, Available here.


Before you practice doing it in Handstand, familiarize yourself already with this exercise on your feet, with your hands, in front and behind. Suck in your belly button as hard as you can while keeping your back straight. You can hold the position as much as possible or do repetitions.

Another type of Handstand that I will quickly review and which will concern you all the more if you do Street Workout, it is the one on Push Up Handles. In my opinion, it is easier to achieve than on the ground thanks to the position of the hands which will allow you to use even more force to counterbalance you backwards, but also forward. To place your hands on the bars, you don't want to break your wrists one way or the other, but rather try to put the bar a little diagonally in your palm, in order to maximize contact with your hand and therefore stability.

 



Beyond that, the general progression remains the same. And if you are interested in this variation, I advise you to work in parallel with the Handstand on the ground, but without replacing it completely.



Possible progressions

 


To conclude this article, let's take a look at which direction you can go once you have a Handstand that you are satisfied with.

You can first play with the positioning of your hands, such as training balances with wide or tight holds for different sensations.

 

 

 

And you can turn to the outside for more difficulty, but also an easier transition to other movements like planks or semi-planks, for example.

 



Another interesting challenge is to learn the Handstand on a straight bar! To do this, I prefer to break my wrists a bit. It gives me a better grip to counterbalance myself, which is going to be much more difficult in this position.

 

 


At first you can try to do this by jumping, but the best way I have found to keep your balance over time is to build it up more slowly in strength. Which brings us naturally to the rise in strength in Handstand, as well as the Handstand Push Up, which are fairly natural progressions if you want to go further on the side of strength!

 

 


On the balance side, you can of course work towards the Handstand on one hand, a very big challenge that I'm working on myself at the moment.

This is now the end of this article, I invite you to leave me a comment if you liked it or if you have some questions, I will answer them with great pleasure!

You can also watch the video on this subject just here

Be well, and see you soon!

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