3 BEST Calisthenics Skills To Learn | Beginners

Summary

This video provides a comprehensive guide to mastering the handstand, focusing on key progressions. The instructor starts with foundational exercises like wall walks to build shoulder strength and body control. Then, it covers the crucial handstand kick-up, emphasizing body alignment and balance techniques. With tips for improving hold time and kick-up repetitions, the video encourages consistent practice to develop strength and balance. The instructor also highlights the importance of mastering each progression and using the ThenX app for further training. Viewers are motivated to keep training, subscribe, and engage with related content for continuous improvement.

Takeaways

• 😀 Wall walks are an essential progression to build the shoulder strength needed for handstands. Start by walking your feet up the wall while maintaining a straight body and core stability.
• 😀 Begin wall walks at a comfortable height, and gradually work your way up as your strength and confidence improve.
• 😀 Small steps with both your hands and feet make wall walks more manageable and help avoid unnecessary strain.
• 😀 The key to effective wall walks is maintaining a straight body alignment, engaging your core, and not rushing the movement.
• 😀 To prepare for handstands, practice wall walks regularly until you can perform them with perfect form and build strength for handstand holds.
• 😀 The handstand kick-up starts with a push-up position, and you should always focus on a point on the ground to help with stability.
• 😀 Proper hand placement for the kick-up is crucial—hands should be shoulder-width apart, and your fingers should align with your shoulders.
• 😀 When kicking up into the handstand, lead with your hips, keeping your legs straight, and bring them together as you reach the top of the wall.
• 😀 To balance in a handstand, learn finger pressing techniques to control the pressure on the wall and adjust your feet' position.
• 😀 Once you can comfortably kick up into a handstand and hold it against the wall, focus on improving both hold time and the number of reps for better control and strength.
• 😀 Consistent practice of both the handstand hold and kick-up will help you develop the necessary balance and strength to perform a handstand without the wall.

Q & A

What is the first progression recommended for handstand training?

The first progression recommended is wall walks. This involves starting in a push-up position, placing one foot against the wall, and walking your hands and feet up the wall gradually.

Why is it important to take small steps when performing wall walks?

Small steps with your hands and feet ensure better comfort and control, reducing the risk of losing balance and making the movement smoother and more manageable.

How should you maintain your body position during wall walks?

You should maintain a straight body line, engaging your core to keep stability and prevent excessive arching of the back or falling out of alignment.

What should you focus on when doing wall walks for the first time?

For beginners, it's important not to walk all the way up the wall but to go as high as feels comfortable while focusing on form and control.

How can you progress in wall walks over time?

As you build strength and confidence, you can gradually walk higher up the wall, eventually reaching a position where your chest is flat against it, and perform the movement with perfect form.

What is the next progression after wall walks?

The next progression is the handstand kick-up. This involves starting in a runner's push-up position, focusing on the spot ahead, and kicking up into a handstand while keeping your body aligned.

What is the significance of staring at a specific spot when performing the handstand kick-up?

Focusing on a specific spot creates a visual reference that helps maintain balance. Moving your head or looking away can cause destabilizing shifts in your body position.

What does it mean to have a 'stacked' position in a handstand?

A stacked position means aligning your body like a stack of books, where your shoulders, hips, and feet are in a straight line, which makes balancing easier and reduces the risk of falling.

How can you train to increase your hold time in a handstand?

You can start by holding the handstand for short periods, such as 10 seconds, and gradually increase the time as you build strength and stability, eventually aiming for one-minute holds.

What are the key components of balancing in a handstand?

Balancing in a handstand involves using finger pressure to adjust the position, either pushing your feet off the wall or drawing them back by altering the pressure in your fingers to maintain stability.