The art of handstands is a perfect example of just one of an infinite number of movement journeys we can go on with our bodies and our minds. It is endless, there is always another level to take your skill to or another layer of fear and mental strength to master.
Learning handstands is likened to learning calculus. Calculus (or algebra, depending on where you’re from) helps us to improve abstract thought. Similarly learning to handstand helps us to learn about our bodies by training our brains in the art of body awareness. And that art will translate across every single movement your body makes. As the team at The Outlaw Way put it:
“Spending time practicing a perfect handstand will develop the same neural pathways that are essential in controlling your body through complex exercise movements. Mastering the art of feeling exact body positions, and being able to do it while upside down, will transfer to the ability to make quick corrections in form and technique elsewhere. There is a reason that amongst the top Cross Fit athletes, especially on the women’s side, an overwhelming majority have some kind of gymnastics background.”
- On our handstand journey it is good to have a clear understanding of the direction we are heading in, so what are the checkpoints we are looking for?
- Arms should be shoulder width apart. From the front or back there should be an exact straight line from the wrists to the shoulders, to the lower body.
- Push the floor away as much as possible, essentially make the body as long as possible. No space between the neck, ears, and arms.
- From the side the head appears to be in line with the arms, and the chin is not buried in the chest, use the eyes to look at the fingertips.
- From the side there should be a straight line from the wrists, to the shoulders, to the hips, and finally to the ankles.
- Legs should be straight and clamped together with pointed ankles / toes.
- Body weight remains over the palms of the hands and fingertips are used to aid in balance.
How this set of training videos works
These videos will guide you through how to build the necessary mobility and strength to perform a freestanding handstand in as little as 6 minutes per day. I have distilled down what has worked best for me so far on my handstand journey (which for me is by no means complete!).
The result is:
– 2 daily mobility drills
– 1 daily strength drill
– 1 daily skill routine (progressing over time through 9 variations);
Combined, these aim to get you to the point of a 10 second plus freestanding handstand, balancing your desire to get there as quickly as possible with the obvious need for safety and allowing the necessary time for your body to adapt (remember – enjoy the journey, as much as the destination!).
The daily mobility and hand/wrist strength work are KEY to your handstand progress. Use them at the start of every session to warm up before working on your progression. Skipping these drills and jumping into your handstand work could result in injury or, at best, hitting a bit of a road block later down the track when you get to a level for which you don’t have the required mobility or strength foundations. So trust me, DON’T skip them, know that they are an integral part of your training required to get you to where you want to be (upside down!).
Each progression is designed to logically follow on from the one before it and each progression has a required benchmark that you should be able to complete before you attempt the next progression. If you are using parallettes make sure you use some grip chalk.
One 6 minute session would comprise of:
1 min of the wrist mobility
1 min of hand / wrist strength work
1 min of shoulder / lats mobility work,
3 mins on the skill routine progression you are up to
Consistency is the key with this so I recommend setting aside 6 minutes at roughly the same time each day (e.g. upon waking) or as part of something else you already do daily (e.g. at the start/end of a workout).
Mobility
As we’ve already mentioned mobility is not to be overlooked. At first it may seem hard to see how having better mobility will help you with your handstands, but you will quickly come to realise that having a better range of movement in the wrists and shoulders and being strong through that range can make all the difference with your handstands. It is also worth working on mobility in other joints now so that when you are ready to try some of the more advanced handstand options down the track and perhaps other calisthenic movements, you will be ready! The main areas will be hips and back (lower back and thoracic) so that you will have the required range to work handstand progressions like straddle and press to handstand and wheel.
Remember that mobility is not about strength and not something that can be forced, it is all about slow gradual progress to make lasting improvements without injury.
Hand / Wrist Prep & Mobility
Our wrists and hands need to support our full body weight during a handstand, so they need to be warmed up and prepared well before starting any handstand drills.
Hand / Wrist Strength
A proper handstand is controlled / balanced using the hands and different pressure through the fingers and the heel of the hand, which is why you need to work on hand / wrist strength right from the get go and keep working on it everyday.
Progression 1: Straight Arm Plank Prone & Supine
Benchmark: Continuous hold for 3 minutes consisting of 6 x 30s alternating prone and supine (aka reverse plank)
Remember to do your wrist and shoulder mobility and strength drills before starting each progression. Make sure you can pass the benchmark level on this before trying the next progression.
N.B. If you are unsure if you are doing any progression correctly, post an instagram video (usually side on) and tag us – @_energyforlife.
Progression 2: Scapula Push Ups & Down dog shrugs
Benchmark: 3 x 30s on the minute (OTM)
N.B. On the minute (OTM) means you start a set at the beginning of each minute. So in this case, from 0 to 30 seconds you are working the progression, then for 30-60 seconds you can rest before starting the next set at the 1 minute mark, and the 3rd set after the 2 minute mark.
Once you can nail these movements both on your toes and in down dog, have a go at progression 3. Remember if you want some feedback, post a video on instagram and tag us @_energyforlife.
Progression 3: Crow Pose
Benchmark: 3 x 30s OTM
To start with, aim to hold for 5s every minute for 3 minutes, then build up your hold time in 5s increments until you can achieve the benchmark.
Progression 4: Wall Walk Outs
Benchmark: 3 x 30s OTM
To start with, aim to hold for 5s every minute for 3 minutes, then build up your hold time in 5s increments until you can achieve the benchmark.
Progression 5: How to fall out of handstand
Benchmark: feel confident
The fastest way to fall out of love with handstanding is to take a bad fall, yet falls are an inevitable part of practise. So practising the art of falling will give your more confidence to work through the progressions and reduce the chances of a bad fall. Start as per the wall walk outs and walk your feet up the wall and hands in to the wall. Pause in that position for a few seconds so you feel stable, then, reduce the pressure in your fingertips and allow your feet to move away from the wall over your head. Keep your arms locked out strong, but step one hand forwards away from the wall about a foot, this will turn you side on to the wall, then lower your legs with control to the ground. Practise this 5 times until you are comfortable stepping forward with both hands. If you do have a bad fall, return to this drill to get your confidence back.
Progression 6: Nose To Wall Holds
Benchmark: 3 x 30s OTM
If you’ve made it this far, well done! You are halfway to your freestanding handstand. If you haven’t sent us any videos yet, this progression is a great one to make sure you are getting right and pass the benchmark. Upload them to our facebook page or tag us on instagram – @_energyforlife.
Progression 7: Shoulder Sways
Benchmark: 3 x 30s OTM
Progression 8: 1 Leg Wall Support (back to wall)
Benchmark: 3 x 30s OTM
Progression 9: Partial Wall Handstand
Benchmark: 3 x 30s OTM
master this and next step is freestanding! Start as per nose to wall and walk up the wall, stop when your hands are about 40 cm away from the wall. Line up shoulders over wrists and bring one leg away from the wall over your head so your legs are in a scissor (one forward away from wall, one back touching wall), and line up hips on top of shoulders, so you are stacked hands, shoulders and hips. As you get more confident, adjust your finger pressure and slowly bring the legs together away from the wall into a freestanding hold. The benchmark for this is to be able to hold the freestanding handstand for 10 seconds.
Progression 10: Free Standing Handstand