Handstand Progression Plan
HANDSTAND PROGRESSION PLAN by Lifting Revolution.
www.liftingrevolution.com/the-ultimate-handstand-progression-guide-drills-to-start-doing-today/After consulting a few awesome sites like GymnasticBodies and BreakingMuscle; Kindal Boyle has put together this useful step by step handstand guide that can really help you master the move.
That is, if you train a little each day.
Step 1: Build Wrist Strength
If you find that your wrists are screaming in pain and you can’t even give your body the opportunity to try and hold a handstand due to your wrists, start here.
Start with moves that allow you to put more weight on the hands than you are used to like crab walks (above), push-ups, or elevated pikes
Here are a few useful posts I’ve written in the past that can help as well:
– Upper Body Moves For People With Weak Wrists
– How To Strengthen Wrists For Push-ups And More
Bonus Handstand Drill: Elevated Pikes
Elevated pikes are a great move not only because of wrist strength but also working on shoulder strength and preparing the body to hold itself up.
You’ll also find that you’re core is tightening up (it should be) and hips are coming over your wrists.
You’re beginning to put the pieces together for a tight, straight body!
Spending just 5 minutes a day focused on building wrists strength will help make quick gains!
The next step can be in conjunction to your wrist work. Why hit one bird when you could hit two?
Step 2: Hollow Body Position
What’s more likely to stay up, a dry spaghetti noodle or a cooked one?
But it’s easy for an uncooked linguine to stay straight, not as easy for us. And this is where the hollow position comes.
Perfect the hollow and you will learn a basic understanding of how to get and stay tight.
Not sure what a hollow hold is or looking for tips to make it better?
Make sure to read this:
– Master The Hollow Hold For The Strongest Core Ever
Hold 3-5 hollows for 30-60 seconds (depending on our abilities) with the same amount of rest between each. Repeat 3-5 times per week.
Step 3: Headstands
One of the hardest parts handstands is getting over the fear of your body being upside down.
Ease into it with headstands.
Not only are they going to help you get adjusted to being upside down, but you’ll begin to practice with balance. Since there is a larger surface area (your head vs. hand), balance will be a bit easier to accomplish.
Steps 1-3 can be worked on simultaneously to help build a foundation and strong base for getting to your actual handstand.
Once you’re comfortable (especially with #3, it’s time to move ahead).
Step 4: Wall Handstands
Before I cover this in detail I want to stress one thing… doing wall handstands is nothing like doing freestanding handstands.
I mean this in terms of difficulty and balance. I know a lot of my clients feel that once they get their handstand against the wall it is only a matter of time before conquering them on the floor.
Nope. But they are a good place to start.
Wall handstands helps build confidence to kick your feet up to the sky. It also is great for building shoulder strength and practicing the basic fundamentals without fear of flipping over eat eating mat.
I do these often in my workouts when wanting to do timed handstands.
You’ll get the strength benefit of the handstand, simply not the balance portion.
Bonus Handstand Drill: Wall To Freestanding Handstands
A fun drill to do to begin working from the wall to free standing…
Kick up so that your hands are a good 8-12 inches away from the wall. Then, pull one leg off the wall so it’s straight up and try to bring the other off the wall as well… leaving you in a handstand.
As you lose balance, get adjusted on the wall once more and repeat.
Bonus Handstand Drill: Wall Walk-Ups
These are fantastic for developing shoulder and core strength, and balance.
Begin in a plank on the floor.
Place your feet on a wall (keep your legs straight), move your hands closer to the wall, while allowing your feet to go up as well so that you finish in a handstand.
Try to get your chest and nose all the way to the wall.
Then, reverse back down… keeping the core and legs tight.
Step 5: Kick Up
You’ve built core strength, worked up your wrists and are no longer afraid of being upside down.
Now it’s time.
Time to take your lunge position, lift the back leg, arms straight and tight by your ears, as you lower your hands to the ground, you kick from the front leg for your legs to go up up and away.
You did a handstand! Congrats!
Think of it like this…
You want your feet to “kiss” at the top (come together) and then separate as they come back down so that you finish how you started.
The reason so few people actually master handstands is because they don’t want to put in the work.
All of these elements must be practiced in order to hold a handstand long enough to actually be called a handstand.
That’s my problem, too. I’ve focused too much in the past on just kicking my feet up and praying I’ll hold a handstand instead of actually wondering,
“What could I do to make these smoother and more successful?”
Since handstands are my 30 day challenge, I’ll be working on these skills regularly.
Oh and this one…
Final Bonus Handstand Drill: Shoulder Taps
Talk about great for balance and strength!
Shoulder taps are fantastic. Kick up to a wall handstand and shift your weight from both hands to just one. Now reach your right hand up and touch the right armpit.
Repeat with the other side as quickly and smoothly as possible.
I’m going to be sharing my drills and daily habits as often as possible over on YouTube, so make sure to subscribe to stay up to date!
Of course, I’ll be sharing lots over here and on Instagram too!
If you’re onboard for the handstand 31-day challenge, I encourage you to spend just 5-10 minutes working on a few of these drills!
Week 1 WORKOUTS! Video link for Crowe Pose Below
Aug 1 HANDSTAND CHALLENGE
3 rounds 10on 15 off
Aug 2 HANDSTAND CHALLENGE
3 rounds 10 on 15 off
Aug 3 HANDSTAND CHALLENGE
3 rounds 15 on 15 off
Aug 4 HANDSTAND CHALLENGE
3 rounds 15 on 15 off