From Chest to Wall to Freestanding Handstand | Follow Along Workout

Summary

This handstand workout guide takes you through a step-by-step process of building handstand strength and control. The coach starts with wall-supported handstands to build basic stability, then gradually progresses to jumping into a handstand without touching the wall. Key focuses include pushing through the shoulders, keeping them stable, and guiding the jump with the hips. The coach encourages persistence, emphasizing that mastering the handstand is a journey and improvements can be seen with consistent practice. The workout is designed to enhance handstand skills and overall body strength over time.

Takeaways

• 😀 Focus on shoulder stability: Keep shoulders elevated and stable to avoid falling into a 'banana' handstand shape.
• 😀 Progress gradually: Start with wall-supported handstands and then move on to jumping into handstands without wall assistance.
• 😀 Use three key movements for a successful handstand: Push off the floor with the bottom leg, kick up with the top leg, and engage the shoulders.
• 😀 Hips should lead the jump: Direct your jump upwards by guiding the hips to avoid jumping toward the wall.
• 😀 Don't let feet touch the wall during the jump: Ensure your feet never make contact with the wall while jumping into the handstand.
• 😀 Eliminate arching: Avoid bending your legs or arching your back when attempting the handstand; aim for a straight alignment.
• 😀 Consistent practice is key: Train the handstand up to four times a week for noticeable improvements in strength and control.
• 😀 Correct form is essential: Pay attention to body alignment, especially with the shoulders, to achieve a successful and stable handstand.
• 😀 It’s okay to struggle: Don’t worry if you don’t get it right away—handstand training is a journey and improvement comes with consistent effort.
• 😀 Customize your training: You can get a free, personalized handstand workout by following the coach's instructions to help further progress.
• 😀 Share progress: Tag the coach in your videos to get feedback on your form and improve your technique.

Q & A

What is the primary goal of the exercises outlined in the video?

The primary goal is to improve your handstand technique, strength, and control by practicing against the wall and eventually progressing to a wall-free handstand.

Why is it important to keep the shoulders stable during the exercises?

Keeping the shoulders stable is crucial for maintaining proper body alignment and preventing injury. Unstable shoulders can lead to poor form and difficulty in achieving balance in the handstand.

What is the role of the right foot in the wall-assisted handstand progression?

The right foot in the wall-assisted handstand serves as a support to help you stabilize your body and get comfortable with the handstand position, but it should never touch the wall during the single-leg kick-up phase.

What common mistake might cause difficulty in the handstand jump-up?

A common mistake is jumping the hips towards the wall rather than up, which leads to bending the wall leg and creates difficulty in achieving the straight, controlled handstand position.

How can the position of the hips affect the handstand?

The position of the hips is crucial for a successful handstand. You need to jump your hips straight up, which helps open the shoulders and create the necessary elevation for a stable handstand.

Why should the top leg (the one not touching the wall) never touch the wall during the exercises?

The top leg should never touch the wall because the purpose of the exercise is to train the ability to jump into the handstand with proper control and alignment, without relying on the wall for support.

What should you focus on when you are practicing the handstand jump?

You should focus on three key factors: pushing off the floor with the bottom leg, kicking the top leg upwards, and pushing and opening your shoulders to elevate your body into a straight handstand position.

What are the main challenges when first attempting to jump into a handstand?

The main challenges are coordinating the push-off from the floor with the jump of the top leg, opening the shoulders correctly, and maintaining stability while trying to achieve a balanced handstand without using the wall for support.

How does consistent practice affect handstand progress?

Consistent practice, as suggested in the video (up to four times per week), leads to gradual improvements in strength, control, and overall handstand technique, resulting in noticeable progress within a few weeks.

What should you do if you're not sure about your form while practicing the handstand?

If you're unsure about your form, you should tag the instructor in your videos or stories for feedback or ask questions in the comment section to get personalized advice on improving your form.