How To Do A Handstand (FREE ROUTINE)

Tom Merrick
4 Sept 201622:41

Summary

TLDRIn 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.

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Ähnliche Tags
Handstand TutorialWrist PreparationBody AlignmentFitness TipsBalance SkillsBeginner FriendlyStrength TrainingMobility ExercisesProgressionsGymnastics Basics
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