Isn’t that what you want at the end of the day?
You go to the play ground and after training a few times, you effortlesly progress into a handstand.
Hopping from one arm to the other – turning up your music at the same time.
While others are still struggling and doing it one step at a time.
You make it seem like it’s your second nature.
Although it takes some people years, you aren’t even breaking a of sweat.
And what’s the secret to this level of handstand mastery?
Thinking you will get it overnight!
Taking a leap instead of doing it one step at a time.
I mean, the best things in life come easy, don’t they?
Well, prepare yourself for a shock…
Why You Need To Take It One Handstand Progression At A Time
Want to know something universal?
If you really want to get the most advance exercises, you need to take it one step at a time.
Just trying it without proper preperation and going for it blindly is the last thing you should do.
Don’t try to run if you can’t crawl, learn to crawl first.
Regardless, many beginners see someone doing a handstand online, go to the park (I’m guilty of this too) – without any knowledge of the skill it requires – and then expect to land their first handstand.
In reality this does not work that way, go try it if you don’t believe me.
Too many beginners are wasting their time pursuing a strategy of randomn trial-and-error which will probably never pay off the way they hope it will.
That’s why the following exercises will give you a step-by-step guide to build the basic foundation for a handstand.
1. Preparing Your Wrists
Prior to doing any type of handstand practice, you will need to strengthen your wrists.
Out of all the joints the wrists are probably the least prepared for bigger loads in inversions.
Especially because we use them so little throughout the day.
Make sure you are able to do these wrist exercises prior to starting your handstand training.
2. Plank Positioning
A good handstand starts with a strong plank.
Eventually your entire weight will be on your hands and shoulders.
Having this ability is therefore essential.
A plank will allow you to get a sense of what it feels like to place a load on your shoulders, elbows and wrists.
Primary focus: Getting a sense of weight transfer and building wrist, shoulder and core strength
1. First place your hands on the ground at shoulder width.
2. Straighten your legs and lock your elbows by turning your shoulders outwards while keeping your hands on the ground.
3. Stiffen your body by contracting your core, abs and back and especially butt muscles.
Mastery 5×60 seconds
3. The Crow Stance
Primary focus: Developing a sense of balance and building strength in the wrists and fingers
1. First place your fingers on the ground at shoulder width and place your knees as close to your armpits as possible
2. Grab the ground with your fingers and start leaning forward until you feel the shift in your center of gravity
3. Keep your feet on the ground while doing so and slowly lift one after the other until both are off the ground.
4. Try to move your feet up until your knees reach about a 90 degree angle
5. Bring your feet together and don’t forget to keep breathing
6. Get out of your crow stance by reversing the same steps.
Mastery 5×60 seconds
Note: Be careful and do this on grass or ground which allows for a soft landing until it becomes easy. Make sure you lean forward in a controlled way and remember to tuck your chin to your chest if you fall, don’t speed up the process too much or you might end up like this kid.
4. The Tucked Headstand
Primary focus: Developing a sense of inversion and balance
1. First kneel down and place your fingers on the ground at shoulder width.
2. Bend your head towards the ground so your arms are at around a 90 degree angle.
3. Straighten your legs and tip-toe your feet to your head as close as possible.
4. Find the point at which your center of gravity shifts from your feet to your hands and head.
5. Slowly bring one leg to your elbow, followed by the next and place the inside of your knees on the outside of your elbows/upper arm.
6. Get out of your half headstand by reversing the same steps.
Mastery 5×60 seconds
5. The Headstand
Primary focus: Balancing and getting a sense of inversion
1. First kneel down and place your fingers on the ground at shoulder width
2. Bend your head towards the ground so your arms are at around a 90 degree angle
3. Straighten your legs and tip-toe your feet to your head as close as possible
4. Find the point at which your center of gravity shifts from your feet to your hands and head
5. Slowly bring one leg to your elbow, followed by the next and place the inside of your knees on the outside of your elbows/upper arm
6. Once you have a strong half head stance, straighten one leg to the sky followed by the other leg while contracting your core and glutes. If you aren’t confident enough, use a spotter or a wall just in case.
7. Get out of your headstand by reversing the same steps
How To Do A Handstand One Step At A Time
Serious about getting your handstand?
Start building a strong foundation first.
Work hard. Earn It.
Don’t be afraid to faceplant. Don’t be afraid to fall. Don’t be afraid to fail.
Because here is the thing. All those things will happen.
And best things in life don’t come easy.
But you become better.
One faceplant at a time.
Beast Mode ON!
Now I’d like to hear from you:
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Or maybe you have a question.
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