Hi everyone 👋
I hope you're doing well !
After writing an article on figures of Street Workout, today we are going to focus on one of them: the handstand.
We will see the 3 main aspects that make up the movement in order to obtain the most correct Handstand.
On the agenda for this article:
- Hand positions
- The best ways to get in and out of this position
- Mistakes to avoid
- Handstand Routine
- Additional Progressions
Let's go 🔥
Handstand = Strength and Balance
The Handstand is mainly composed of 3 elements, and the first 2 you will have to focus on are: strength and balance.
It will take a least strength if you want to hold upside down on your hands, also a good dose of balance if you want to be able to stand without any help.
Having a lot of strength or a lot of balance will compensate for a lack in the other element. The third dimension of Handstand is alignment.
There are 2 types of Handstand: the Banana handstand with the bent back and the Right handstand with the right body.
Banana is the slightly easier version to get and probably the first one you will get.
At a Right handstand, you should contract the whole body. This version is more secure and based on balance, which makes it less tiring and will allow it to be held longer. A straight Handstand will teach you the good position of the body that you will need in many other movements of Street Workout, such as the back lift or the plank.
When learning movement, it is important to be aware of keep the body straight, especially when you are going to work against a wall.
Just before going into the details, we must not overlook warming up because the Handstand will put the body, the shoulders, and especially the wrists to the test.
I particularly recommend to heat the wrists and shoulders, personally I always do it before every workout.
At the very beginning, it will take a minimum of strength to be able to work seriously on the first main position. The Handstand against a wall is ideal for reinforce and start to get used to to be upside down. Your shoulders and wrists will begin to get used little by little, without risk of injury.
Exercises for strength and balance
To start finding his balance point and gain strength, the position in Pike Handstand is ideal. You can gradually raise your feet to increase the difficulty until you lift them completely facing a wall.
Another very good exercise that I did a lot when I started out was the FrogStand which will require a little more strength and balance. Squeeze your knees tight to your arms at first to make the exercise easier. Make it your goal to stay between 10 to 30 seconds in a row, it will be a good start 💪
To look further into the strength et the balance. You can perform the Crowstand where you will put your knees higher and you will keep your arms straight. But be careful, it's already more advanced and it pulls well on the wrists.
Positioning of the hands on the ground
First feature to study here and for the future, the positioning of your hands. You will want them at shoulder width or a little wider. Then do not squeeze your fingers, but on the contrary spread them, enough to increase your stability.
Finally, I recommend bend your fingers before launching like the picture below. Once in balance, you will constantly alternate between pushing on your fingers and releasing the pressure in order to stay in position.
Jump with your back to the wall to familiarize yourself with the Handstand
you will project one of your back legs directly on the wall, the second leg will do the same a few moments later. Be careful to leave enough space between your hands and the wall at the beginning, as well as to balance your jump well so that you land directly on your feet.
The wall is ideal for gradually starting to familiarize with this Street Workout figure.
The Handstand back to the wall
Once you hold upside down, you'll immediately want to work in the best possible position. It will be necessary squeeze your feet, your buttocks et abs as much as you can to get the straight body and avoid arching the lower back. Also take good care of push on your shoulders to the end, as if you were trying to bring them as close to your ears as possible.
Once you have a strong enough position, I recommend working until you hold it. a good minute away, if you have trouble, do not force. Hold 30 seconds this position will already be very effective, repeat this 2-3 times.
Here we go 🔥⌛️
Get off the wall
Two ways to do it:
- The first is to push off the wall with your foot before the hands take over to maintain balance.
- The second is to lean as little as possible with your foot anduse only your hands to come off. For that, you're going to want push hard on your fingers, which will bring you gently backwards, away from the wall and bring you back to the ground.
Fear of falling
When you start doing Handstands without a wall, it is important toeliminate all fear you may have, especially at the falls.
This is why we must first learn to fall without hurting yourself. There are different ways to get out of a Handstand:
If you do it on soft enough ground, you can tuck your head et roll over on your back and not on the neck or you can decide to fall into a bridge from your Handstand. This is not necessarily ideal because it is more impressive.
The output that I recommend is to simply rotate the body to one side before landing on your feet.
Tip: Test yourself to see which side you prefer. You will keep this side in your head when performing the Handstand.
Now that you know how to fall, we are going to focus on this famous position!
Jumping in Handstand
I always recommend going with hands on the ground as we have seen previously, rather than projecting oneself upright.
A major step will be to learn to jump just enough, we will have to find the good balance point. You will find it over time.
As a general rule, I recommend looking a little above the hands rather than trying to tuck your head (which may complicate the balance). Here's what to do and what not to do.
Mistakes to avoid and my advice
- First of all, you have to start with shoulders above hands and not behind them, so that they are already close to their final position.
- You will also direct the movement with your hips and not with your feet. The hips should come over the shoulders before your feet, and ideally it should stay there.
- Speaking of feet, you should try to do not tighten them or at least not too soon. Generally, you'd almost prefer to wait until the leg you're jumping with is in position and in balance before bringing the second one back.
- Lastly, you want to keep your hips parallel to your hands as long as possible and twister only when you fall.
Now, let's see how to hold this position! 🤸♂️
Hold well in Handstand
My best advice is really to train it again and again. everyday, if you can.
Repetition is the only way to to see her and improve it. I also advise you to make max attempts quite often, for example once every morning and every evening against a wall in your bedroom, try to hold it as long as possible.
When you're trying to pull yourself off the wall and stand on your own, you should work on it every day if you can, but as part of your workouts, I'd rather incorporate it as a set amount of time.
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, to be ready to start again afterward 💪
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.
We've seen how to fall, but don't forget that it's a last resort! As long as you're up there you will have to fight to stay there !
And here are some techniques to make it happen:
First of all, avoid walking on your hands so as not to fall, it is a bad habit which isn't going to help much with 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 Hollow Back Handstand, but it is much more advanced.
In order not to fall back on your feet in your starting position, the best thing to do is to learn not to push too hard on your fingers and to release the pressure at the right time.
You want to try to 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 in the air by compensating with force, but again, they are more advanced.
Either you bend your arms and you make a small pump on hands to get back up, either you keep your arms straight and you go back up slowing down the descent on the board. But here, as I said, it becomes very quickly very hard.
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 on either side of your legs while pushing gently on the other side to help you find your balance point. Besides, it may as well help you in the beginning to reduce your fear of falling.
- Secondly, if you find something at about the height of your feet, for example a pull-up bar or a low ceiling, you can also use it as a pushing against, find the balance before releasing the pressure.
How to improve your mobility?
The downward facing dog pose is great for improving your mobility. It is possible to do it against a wall or on the ground. No need to keep your legs straight, since it is not the hamstrings that you are trying to stretch.
Never arch your back and gently push yourself outside of your comfort zone.
You can also train the position of the hollow-body, which is the one you're looking to have in a Handstand, except you're training it on the floor and on your back.
Again you stick your lower back to the floor, you contract your abs, buttocks, legs and stretch your arms behind you. It is a very good exercise sheathing, but be very careful not to arch your back.
Here is the expected position:
There are still several important points about the Right Handstand. For instance, have straight legs, that's good, but as you can see, it's not not always enough.
You may have noticed, but to have a straight back, you will also have to pull in your belly voluntarily. More specifically, you will have to contract your transverse abdominal.
Handstand on parallettes
Another type of Handstand that I will quickly discuss and which will concern you all the more if you do Street Workout, is the one on Push Up Handles.
In my opinion it is easier to get than on the ground thanks to the position of the hands which will allow you to use even more force to counterbalance yourself backwards, but also forwards.
To place your hands on the bars, you don't want to break your wrists one way or the other, but rather seek to put the bar a bit in diagonal in your palm, so that maximize contact with your hand and therefore the stability.
To conclude this article, we will see some possible progressions.
You can first play with the positioning of your hands, such as training balances with wide grips ou tight for different feelings.
You can turn to the outside for more difficulty, but also an easier transition to other movements such as planks or semi-planks, for example.
This is now the end of this article, I hope you enjoyed it 😃
To go further and improve at Handstand, you will find everything on my shop 🔥
To watch the video about it: just here !
See you soon,