So you want to learn how to do a handstand (along with pretty much everyone else on Instagram). No Shadow – This traditional gymnastics train is fun to learn, even more fun to master and the most fun if you're stuck with two hands. (And it's not just about getting a Kickass Instagram image, it turns out the headstand in a handstand has a whole host of health benefits.) To start, handstands are on your drawbar, lats, rhomboids, Traps, arms and core aligned. In addition, you benefit from handstands as well as any other strength training: increased muscle mass, improved mood, increased bone density and increased strength, just to name a few.
While Most Handstand Cutlets Go to Yogis Who masters the pose as part of their flow, does not need to be a yogi to learn how a chef does handstand. Take it from Jessica Glazer, a NYC-based personal trainer at Performix House and a former gymnast. Here, she deconstructs the handstand in drills that build the necessary strength for the core, upper body, and back to peel them off ̵
Here's how it works: Add these handstand preparation steps to your usual exercise routine, or do them all together for a fitness session designed specifically for handstand preparation.
You need: A plyo box (soft / foam is preferred) and a stable wall
A. Lie with crossed arms, biceps on ears and outstretched legs on the floor.
B. Raise your legs and arms to lift your shoulders and feet off the ground. Keep the head in a neutral position.
Hold for 30 to 60 seconds. Make 3 sets.
For many people, the idea of being upside down is frightening. If you find a box or chair and put your feet on it, you can feel good
A. Crouch off a plyo box with palms shoulder width apart on the floor.
B. Step on the box, lift your hips, and move your hands closer to the box. Straighten your hips over your shoulders over your wrists and stretch your legs to form an "L" shape with your body.
C. Hold this position as long as possible when the neck is neutral and the quads and gluteal muscles are engaged.
Hold for up to 30 to 60 seconds. Make 3 sets.
Bringing your feet up against a wall on a plank with your feet and hands on the wall can help build strength in your shoulders, which is important for coping with Move.
A. Lying on the floor with feet in front of a stable wall, down in a push-up position with chest, stomach and thighs on the floor and palms directly under the shoulders. Snap the core into place to push onto a high plank position.
B. Move your hands a few inches back to the floor until you can put your feet on the wall. Keep walking with your feet along the wall and move your hands closer to the wall until they are in the handstand. The toes should touch the wall and the palms should be as close as possible, but the core should be snapped so that the hips do not lean against the wall. Press down on the palms of your hands so as not to sink into your shoulders. Hold down for a few seconds.
C. Slowly walk away from the wall with your hands and walk down the wall with your feet to return to the plank position and lower the body to the ground to return to the starting position.
Repeat the process 3 to 5 times or until failure.
Handstand scapular retreat
A. Begin in a handstand position towards the wall (the position is at the top of the handstand wall). Remember to align the ankle, knee, and hip joints, shoulders, elbows, and wrists. Connect the quads, glutes, and core while keeping the neck neutral (look forward against the wall, not down to the floor).
B. Push up and out of the shoulders without bending your arms to push the torso off the floor.
Try 5 to 10 repetitions. Make 3 sets.
Zoom Out: If this is too difficult, you can replicate the motion from the right to the top. Stretch arms up to the ceiling with your hand (core remains engaged without opening the ribs). Pull your shoulder blades back and down, pull your shoulders up and lift your palms a few inches. Focus on the movement of the shoulder blades.
A. Place a plyo box about 1 foot from a stable wall. Squat down on the box and place your hands on the floor, wrists and forearms facing the box and your fingers pointing to the wall. Stretch your legs and push your hips over your shoulders to get into a pike position.
B. Move the weight into your hands, kick your legs against the wall and try to stack your feet over your hips over your elbows over your wrists and hold a handstand. If necessary, tap the heels off the wall (do not lean against it). Concentrate on maintaining a hollow body position.
Repeat until failure. Make 3 sets.
Tick Tock Kick-Up
A. Stand with arms crossed, a bicep next to the ears, and one foot in front of the other in a flat lunge.
B. Lean forward on the forefoot to place the palms shoulder-width on the floor and kick the back leg off the floor to lift the hips over the shoulders. If possible, step on the front leg to hit the other.
C. When the back foot starts to fall, step back on the ground and push your hands out to go and return to the starting position.
D. Repeat the process slowly and in a controlled manner, each time climbing higher, trying to reach a "stacked" position with your feet over your hips above elbows above your wrists.
Try to get up five times. Make 3 sets.
How to (finally!) Do a Handstand
- If you have incorporated the above exercises into your routine, try kicking a handstand against the wall. Place your hands on the floor about 8 inches from the wall and look to the wall. Step up the other foot so that you get a little air and feel the weight of your body on your hands. Try to get up a bit first and play with the power you need to stand on your head. If you are afraid, you can ask a friend for help to get your legs to the wall.
- If you've mastered the kick, try holding this handstand position up. If you perform three or four sets of 30 to 60 seconds, you can build strength. Feel good in the kick-up handstand? Take one foot off the wall and try to keep your balance. Put this foot back on the wall. Take the other foot and bring it away from the wall. Try to remove one leg and then the other leg from the wall. Pro Tip: Keep your legs together and taut to keep your balance. As always, keep your core firm and your back muscles active. Try three to four sets of three to five tries each.
- Did you learn to balance yourself after starting against the wall? It is time to learn how to efface with grace. If you learn how to use the deposit, you are sure to continue practicing. Ask a friend to track you on your first freestanding handstand. You will inevitably feel the urge to become one side or the other. They step forward with one hand and then drop their feet one after another on this side. This looks like a sloppy cartwheel. Gymnasts do that, make it pretty and call it pirouette.
- If you can safely leave the handstand, keep practicing. Whether you learn to ride a bike, speak a new language or do a handstand – once a week this will not be enough. The brain needs time to consolidate new patterns of movement. So practice practicing a handstand between five and ten minutes a day for five or six days a week.