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Welcome to the handstand tutorial In this video, we are going to learn
The correct alignment How to properly train for the handstand
how to stretch and improve your mobility Some do's and don't s
And finally the conclusion and some final tips
Okay so what is the correct alignment?
Notice my shoulder line in this video. There's a slight angle in between my arm and my back.
This is called the closed shoulders.
What you should do is to open up your shoulder like this. Your arms, back, and your legs
have to be in a straight line like so
Common mistakes that people make in the handstand is the arched back. Compare my form in between
the video on the left and right. You have to look like the right side
Next, let's look at how to train for the handstand
Put your hands about 10 inches off the wall and hold the wall handstand. Notice my opened
shoulders. Your goal is to hold this for 30s for 5 sets before you move on to the next
progression
Next progression is the wall handstands 2-4 inches from the wall.
Keep in mind about the open shoulders again and you should be able to hold this for 30s
for 5sets to move on to the next progression
The next progression is the one leg assisted handstand holds
Make sure your leg in the air is pointing to the ceiling
Hold the handstand like so and your goal is to hold this for 15s for 5 sets per arm. So
it would be 30s for both arms
Next progression is the one leg assisted handstand switches. Just follow the video like so
The next progression is the one leg handstand Your goal is not to hold the handstand, but
it is to simply make your body into a straight line with one leg and come back down
The next progression is the partial wall handstand. Place your hands about 1ft off the wall with
one leg leaning against the wall, gently kick up and try to balance the handstand briefly
Next progression is the freestanding handstand. Now you did it! Always remember the straight
body alignment
The final progression is the handstand on Parallettes. I actually find this to be easier
to hold, but that might be just me
Next, Let's look some stretches and mobility work to help you open up your shoulders more
Here are some wrist stretches that I do. Gently rock forward and back several times before
you start training for handstand
Here are
some mobility work that you should do to improve your shoulder flexibility.
Grab a stick or something and pull your shoulders backwards gently
For this one, gently rock forward and back for 10reps
For this one, grab a stick with a pronated grip and slowly rotate your arms back and
forth
For this one, that my grip is now supinated
Aim for 10 reps for 5 sets for this one Make sure that you don't do this too fast
You are working on a straight body alignment on this one. Try to stay in that position
for 30 seconds
For this one, just flip back from previous position and try to make a hollow body position.
Do NOT arch your back
Let's look at some do's and donts this time
DO point your toes Do Flex your thighs. I always squeeze my thighs
as hard as I can And Do try to grab floor with the fingers
like so as if you are trying to squeeze the floor
This should help you balance a little more
DON’T move around. Moving around doesn't help you balance at all so just fall down
and try again Don’t Bend your arms. Your arms should be
straight at all times And don't bend your legs.
Finally, let's look at some tips
Make sure you train 3-4 times a week Because consistency is the key to success
Make sure you enjoy this fun journey of learning how to handstand
And of course, don't forget to subscribe and click like for my video
Check out my other handstand video to help you make your handstand stronger
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Thanks for viewing and that is all for today. Bye