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The ultimate challenge for body weight | T nation



The Hated Handstand Walk

Lifters like talking about other lifters and their training options. They call something they dislike (or can not), dangerous and unnecessary. And walking with the handstand is somewhere on the list of scary exercises.

Critics say it's nothing more than a party trick. They say it will not build muscle or burn fat, nor will you be better off achieving anything else … besides hurting your shoulders.

Yes, walking on the hands requires a lot of room to move around the shoulders and wrists – areas of movement that many people do not possess. If you can not achieve the position requirements of an exercise, you should usually not do so. But does that mean that no one should ever go handstand?

Humans have walked on their hands since their beginnings and have done other playful but "risky" bodyweight exercises. Some of them even require a larger set of balls than handstand.

  Bodyweight Exercises

They are difficult accomplishments that require body control, dexterity, high relative strength and muscle endurance. But not for those who are not prepared.

Why Do You Want to Go Handstand

Walking with the handstands offers several physical benefits:

  • Shoulder stability: The shoulders must fight to maintain the vertical alignment and avoidance of external movements.
  • Proprioception: The hands and fingers need to adjust the weight distribution exactly as your feet do when you walk upright.
  • Anti-extension Core Thickness: While the head is turned forward, core muscles control the position of the legs in the air. If your abs are not busy, you fall down like a house of cards. You can not relax or be weak while trying.
  • Conditioning: If you lead to longer footpads, they can actually be used as part of metabolic circuits for fat loss or muscle endurance. (Hence their popularity in CrossFit.)

The above properties can certainly be applied to other activities and exercises. In the same way that push-ups support bench press, walking the handstand is the body weight that corresponds to an overhead carrier. In fact, walking at the handstand should be beneficial for any activity that requires the qualities he trains. Do not be surprised if your overhead press variations increase.

Now it could be argued that overhead transmissions are the safer choice to create these performance benefits and you would not be wrong. The laying down of weights on the ground is less complicated than taking off the handstand. Nevertheless, handstand walking has some advantages that the overhead does not support:

  • Universal: It can be done anywhere without equipment.
  • Trust: Acquiring this ability is a reward in and of itself. If you can do it, you have incredible relative strength.
  • Fun: Being upside down is exciting. From the point of view of compliance, people are more inclined to participate in an exercise program that they like, and as you learn to do so, you will feel like a child again.

Check Your Mobility First

Risk can be mitigated in two ways: self-assessment and proper progress. You can not just immerse yourself and practice handstand walks as your mood takes you. First check your joints to see if you are ready to be turned over. The primary body regions involved in walking with the handstand are the wrists, shoulders and the core. Use the sections below to see if you are ready.

Let the prayer stretch at the wrists. Can you bring your hands together in a prayer position with your forearms parallel to the floor (90 ° of the wrist extension)?

  Prayer Stretch

If this is not the case, you must first gain the flexibility of the wrist. Build up the expansion tolerance in all positions for at least two minutes. Start with your fingers straight ahead; Turn your hands back towards your knees over time. If the stretching of the wrists is painful, sort that first.

  All Fours Wrist Stretch

For the shoulders you do a back-to-back inflection. Stand with your back against the wall. Can you keep your entire back against the wall while lifting your arms and touching your thumbs over the wall? When the lower back comes off the wall, it means you replace the movement of the lumbar spine with a true shoulder flexion.

  Back-to-Wall Flexion

Note: This test is relevant for any exercise with your arms going overhead, such as overhead carry, overhead press, pull-up, and pull-down. You will need this mobility even when you are not walking around.

Build mobility on all fours by lifting one arm on a bench or plyo box. Hold the stretch on each side for at least two minutes. If the movement test or stretching causes pain, release the pain first.

  All Fours One Arm Raised

Hold the hollow body for the core. Lying on your back, lift your legs one foot off the floor and stretch your arms upwards. In this position, is it possible to press the lower back firmly into the ground for an extended period of time, for example 20 to 30 seconds? If you can not reach or maintain the correct position, you must first master the version of the hollow body with the bent knee version.

  Hollow Body and Knee Knee Version

The 7 Steps to Handstand

Once you complete the self-assessment, you are ready to perform a series of exercises to safely run on your hands. Depending on your starting point and the frequency of training, this development can take several weeks to several months.

1 – Alligator Crawl

Adopt a hollow body push-up position with sliders. Push away from the floor and prop your core, then move your body forward and keep your hips perpendicular to the floor. Imagine this exercise as a starting point, as it loads the wrists and abdominal muscles in a similar way as when walking with the handstand.

2 – Pike Position at Leg Level

Raise your feet on a bench, plyo box, or aerobic stride, and point with your hands toward your feet as you move your hips up to the ceiling. This position mimics the handstand for the upper body, while a part of the body weight is relieved by the feet. First, just practice the position. Once you are well versed, add a march with your hands.

3 – Handstand supported on the wall by the wall

Point your hands a few inches from the wall and kick your legs in the air. This can be a bit nerve wracking, so first make a few light spikes and come back down right now.

Your goal is to set the minimum force you need to lift your legs up without hitting your heels against the wall. Start by holding the position. This requires more stability than you think. Try to stack your hips over your shoulders – do not let your butt stick out. Many people are fighting here. Once you reach this position, you can add a march with your hands.

4 – Handstand with wall mount

Put your feet away from the wall and put your feet against the wall. Walk with your hands to the wall and your feet up the wall until your face is about a foot away from you. First hold the position and then add a march.

If you can bring the chest-to-wall position more easily back-to-wall, swap the order of these two exercises over the course

5 – Bail Out

If you are not a gymnast Not every handstand ends with a graceful descent. Since you can not always control the direction in which you fall, you practice coming out of the handstand in different ways, including moving forward. Slowly sink to the floor from the handstand carried on the chest by the wall and roll forward to sit.

6 – Freestanding Handstand

Step into a handstand without supporting the wall. First, you will inevitably find that you are constantly repositioning your hands to maintain balance. It is not necessary to achieve a completely static hold before going to the handstand. A static handstand is probably more difficult than walking with the handstand.

You can also do the freestanding handstand in the wall wall by simply lifting your legs off the wall and tapping your heel as needed.

7 – Freestanding Handstand Walk

Step into a handstand and take a walk. Keep your legs upright like a gymnast. You're probably going to move forward a bit to keep the momentum going in the direction you go. That's fine, but avoid getting them so far that they lose integrity through their core.

Be Careful While Exercising the Vilification

When choosing a handstand or performing an exercise, you must weigh the risks and opportunities on a case-by-case basis. The next time you hear someone making a blanket statement that an exercise is detrimental or dysfunctional, remember:

Injuries are often caused by premature doing too much. As you gradually build up a specific range of motion and stress, the body will adapt and become more resilient.

The functionality of an exercise varies from person to person. To formulate a quote from Nick Tumminello: If an exercise helps you achieve your goals, it will work for you.


How to Make a Handstand



The Top 10 Bodyweight Exercises



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