How To Do A Handstand (FREE ROUTINE)

Summary

In this comprehensive tutorial on achieving a handstand, the instructor shares essential tips and progressions divided into four key parts: wrist preparation, body mobility, balance awareness, and integrating training into a routine. Emphasizing the importance of strong wrists and proper body alignment, the video guides viewers through beginner-friendly exercises like the Frog Stand and various wall-assisted handstands. The instructor stresses the significance of consistent practice, providing a structured routine that balances skill training with recovery. This engaging tutorial aims to empower viewers on their handstand journey, encouraging them to train smart and effectively.

Takeaways

• 😀 Warm up your wrists properly to prevent injury and enhance longevity in handstands.
• 🤸‍♂️ Understand the importance of balance: shift your weight through your hands to counteract movement.
• 🦸‍♂️ Start with foundational progressions like the Frog stand to build hand balance awareness.
• 🏋️‍♂️ Focus on shoulder mobility and body line to avoid common mistakes like the banana handstand.
• 📅 Incorporate daily handstand practice for consistent improvement rather than infrequent intense sessions.
• 🔄 Use a structured routine that includes wrist preparation, shoulder mobilization, and handstand attempts.
• 📏 Perform exercises for quality holds (20-60 seconds) instead of rushing through reps.
• 📹 Consider filming your attempts to assess your technique and improve your kicks.
• 💪 Balance your training with deload days to allow recovery and prevent overuse injuries.
• 💡 Utilize available resources like routines and articles linked in the video description for additional guidance.

Q & A

What is the purpose of warming up the wrists before attempting a handstand?

Warming up the wrists is crucial to avoid injury and maintain the longevity of the movement, as the wrist is a smaller joint that will bear body weight when inverted.

Why is body line awareness important in a handstand?

Body line awareness is important because it helps maintain a straight position, reducing excess pressure on the lumbar spine and improving balance in the handstand.

What are the two main types of handstands mentioned in the video?

The two main types of handstands are the straight body line handstand, often referred to as the gymnastics handstand, and the banana handstand, which is less ideal.

How can someone improve their shoulder mobility for better handstand performance?

Improving shoulder mobility can be achieved through specific stretching routines that target the lats and other shoulder muscles, as recommended in EMT Lewis's article linked in the video.

What is the Frog stand, and how does it help with handstand training?

The Frog stand is a basic balancing position on the hands that helps build awareness of weight distribution and balance, making it a safe starting point for handstand practice.

What are the recommended progression exercises for achieving a handstand?

Recommended progressions include the elevated pike hold, wall plank, kick-ups into handstand, wall-assisted handstands, and wall-assisted handstand leg flutters.

How often should one practice handstands according to the video?

It's suggested to practice handstands daily, with the full routine performed at least three to five times a week, incorporating a deloaded routine on non-training days.

What is the significance of maintaining an elevated scapula during handstands?

Maintaining an elevated scapula helps achieve a better shoulder position, promoting a strong body line and reducing the likelihood of developing an arch in the lower back.

What is the suggested duration for holding body line drill positions?

Body line drill positions should be held for anywhere between 20 to 60 seconds, focusing on quality and awareness rather than intensity.

What should you do if you experience pain during handstand training?

If you experience pain, it's important to take a deload day or complete rest to avoid injury, and to listen to your body throughout the training process.