handstand

Handstand Tutorial

 

Handstand is a prerequisite for multiple cool bodyweight workout moves and yoga poses, and it is one of the gymnastics beginner moves. In many sports handstand is considered as a handstand if it lasts 30 seconds. Why handstand rocks is that you can do it anywhere on the ground with no equipment needed, for example at home.

But how to do a handstand for a long time then? The best of all tips is good form. If you learn to do a handstand properly, freestanding on your hands will be effortless and you will get the health benefits. One of handstand exercise benefits is that it helps to reduce neck and back pain since it activates many muscles that modern human being typically fails to use. And remember that you can always shoot a video of your handstand to see whether your handstand form is really good or not.

How to learn handstand

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Tuck headstand

Goal
Work up to 5 x 30 seconds.

Purpose
Getting a hang of the tuck headstand develops spatial awareness and starts building the shoulder girdle strength required for moving on to a handstand later on.

Instructions
Start from a kneeling position, place your hands and head on the ground to form a rather wide tripod. Start leaning forwards and lift your knees to your elbows, one at a time.

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Straight headstand

Goal
Work up to 5 x 30 seconds.

Purpose
Developing the straight supported headstand takes your spatial awareness and shoulder girdle strength to the next level.

Instructions
Continuing from the previous progression, start slowly lifting your legs up from the tuck position. Going slow is the key here, since you will easily flip over if trying to drive your legs up too fast. Pay attention to the body alignment: Leaning too much forward will cause your lower back to arch and flip you over.

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Trapezius activation

Goal
Work up to 5 x 10 repetitions

Purpose
One of the essential preparation exercises for the handstand. Lifting the stick parallel to your body without arching your chest forces your trap muscles to strongly contract. The traps are one of the most important muscles to develop to get a good handstand.

Instructions
Lay down and try to push your upper thighs and chest to the ground. Hold the stick with locked elbows and the shoulder girdle elevated (shoulders to ears). Lift the stick up to parallel and hold for a short moment. Repeat.

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Wall handstand

Goal
Work up to 5 x 30 seconds.

Purpose
Training the handstand stomach against the wall forces you to train with the proper alignment. Training back against wall usually leads to nowhere, since you will go banana with your shoulder and lower back alignment as long as you’re lacking the required spatial awareness and strength to perform a straight handstand.

Instructions
Start around 1 meter from the wall, put your legs on the wall and start climbing. Note that at first you will not be able to get as close as illustrated in the picture. The closer you get, the more pressure you will feel in your shoulders. This is a sign of both lacking mobility and strength, and this exercise will slowly but surely start to build that foundation – given that it is trained properly.


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Free handstand

Goal
Work up to 5 x 60 seconds. Seems much? It is! Check out the full handstand tutorial from Next Level App.

Purpose
At this point you will need to have the proper mobility and strength for your shoulder girdle to stay fully open when pressure is applied from above.

Instructions
Hop up to a handstand and try to get your shoulders elevated as soon as your hands contact the ground. Hopping up to a handstand requires numerous tries, don’t get discouraged!

Download Next Level App to see all 20 progressions with video instructions!

 

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