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Introduction
Welcome to my blog, calisthenics enthusiasts! I’m Andry Strong, and today I’ll be guiding you through the process of mastering the handstand in 9 easy steps. Whether you’re a complete beginner or looking to refine your technique, this guide will help you achieve your handstand goals. The handstand is not only a test of balance but also a powerful strength builder, especially for the shoulders, core, and arms.
Muscles Worked:
- Primary: Shoulders (deltoids), core (abdominals, obliques), and arms (triceps).
- Secondary: Chest, back (trapezius), glutes, and hip flexors.
Benefits:
- Strength: Builds upper body and core strength.
- Balance: Improves overall balance and coordination.
- Flexibility: Enhances shoulder flexibility and body control.
Step 1: Push-Up for Strength
Starting Position: Begin in a plank position.
Execution: Flex your abs and squeeze your glutes. Slowly lower your chest to the floor, then push back up.
Common Mistakes:
- Sagging Hips: Keep your body in a straight line to avoid lower back strain.
- Flaring Elbows: Keep your elbows close to your body to engage the correct muscles.
- Rushed Reps: Perform each push-up slowly to maximize strength gains.
This exercise builds the foundational strength needed for a handstand.
Step 2: Plank to Pike Position
Starting Position: Begin in a plank position.
Execution: Move from one arm to the other, transitioning into a pike position. Push your shoulders towards your ears while squeezing your core.
Common Mistakes:
- Improper Shoulder Positioning: Shoulders should be pushed towards the ears to engage the upper body effectively.
- Bent Knees: Keep your legs straight to focus on the correct muscles.
This movement helps develop shoulder strength and flexibility, both crucial for holding a handstand.
Step 3: Plank to Pike on a Box
Starting Position: Place your feet on a box or bench about 50-60 cm high.
Execution: Move into a pike position with your feet elevated. Push your hips up while keeping your shoulders engaged.
Common Mistakes:
- Lack of Shoulder Engagement: Ensure that your shoulders are fully engaged to support your body.
- Bent Arms: Keep your arms straight to build the necessary strength.
If you lack flexibility, slightly bend your legs. This step further increases shoulder strength and introduces you to the handstand position.
Step 4: Kick Ups
Starting Position: Stand in an open space with one leg slightly forward and the other leg back.
Execution: Place your hands on the ground, shoulder-width apart, with straight arms and spread fingers. Bend your front knee slightly and kick up with your back leg while lifting your front leg simultaneously. Aim to bring both legs together into a vertical position, maintaining balance by engaging your core and pushing through your shoulders.
Common Mistakes:
- Over-Kicking: Avoid kicking too hard, which can cause you to lose control and fall over.
- Bent Arms: Keep your arms straight to ensure a stable base.
- Uneven Leg Lift: Ensure both legs move together smoothly to achieve proper balance.
Step 5: Kick into Wall Handstand
Starting Position: Stand with your hands 20-30 cm from a wall.
Execution: Flex your abs, lift one leg, and push off with the other to kick into a handstand against the wall.
Common Mistakes:
- Inconsistent Kick: Use controlled force to kick up, not too much or too little.
- Misalignment: Ensure your body is aligned with the wall to avoid unnecessary strain.
Practice controlling your movement to avoid overbalancing.
Step 6: Wall Handstand Hold
Starting Position: 20 cm from the wall
Execution: Once in position, flex your abs, squeeze your glutes, and push your shoulders towards your ears, kick into a wall handstand.
Common Mistakes:
- Arching the Back: Keep your core engaged to maintain a straight body line.
- Looking Down: Focus on a point between your hands to help maintain balance.
Focus on holding the position with straight legs and toes pointed. This helps build the endurance needed to hold a freestanding handstand.
Step 7: Chest-to-Wall Handstand
Starting Position: Begin by facing away from the wall, then kick up into a handstand with your chest close to the wall.
Execution: Walk your hands closer to the wall, keeping your body straight.
Common Mistakes:
- Too Much Distance from the Wall: Stay as close as possible to the wall to practice proper alignment.
- Relying on the Wall: Focus on using your core and shoulders to hold yourself up rather than leaning into the wall.
This position allows you to practice the correct alignment without relying on the wall too much. It’s a great step towards balancing on your own.
Step 8: Wall Handstand Balance Practice
Starting Position: Kick up into a wall handstand.
Execution: Move one foot off the wall at a time, trying to find your balance in a straight handstand.
Common Mistakes:
- Relying on the Wall: Attempt to balance without using the wall as soon as you’re comfortable.
- Lack of Finger Engagement: Use your fingers to help control balance and avoid falling forward.
This stage is crucial for transitioning to a freestanding handstand.
Step 9: Freestanding Handstand Practice
Starting Position: Begin in a chest-to-wall handstand.
Execution: Gradually move your body forward to balance away from the wall.
Common Mistakes:
- Overcompensating: Don’t lean too far forward, as it will make balancing more difficult.
- Neglecting Core Engagement: Keep your core tight to maintain a straight line.
This step requires a lot of control and confidence.
Flexibility Exercises for Handstand
Exercise 1:
Use a box or chair to place your hands on. Lower your chest towards the floor while keeping your back straight, and hold the stretch.
Exercise 2:
Move from a plank to a pike position, pressing your chest towards the floor to stretch your shoulders.
Exercise 3:
With your hands on a box, lower one arm down while keeping the other near your ear, holding for 20 seconds on each side.
Common Mistakes:
- Incorrect Form: Ensure that you are not arching your back during stretches to prevent injuries.
- Rushing the Stretch: Hold each stretch for the full duration to improve flexibility.
Perform these exercises 3-4 times a week to improve shoulder flexibility, which is crucial for maintaining proper handstand alignment.
Practice Routine: I recommend practicing handstands four times a week for about 30-40 minutes each session. If you’re short on time, practice for 15 minutes every day. Consistency is key to mastering the handstand.
Conclusion
Mastering the handstand is a journey that requires consistent practice, patience, and attention to detail. By following these nine steps, you’ll build the strength, balance, and technique needed to hold a perfect handstand. Remember, the key to success is regular practice and gradual progression.
If you enjoyed this tutorial and found it helpful, make sure to give it a thumbs up, leave a comment, and stay tuned for more content. Follow me on Instagram for more tips and updates on calisthenics and handstand training.
Ready to take your calisthenics journey to the next level? Watch the full tutorial video: Handstand Training Guide.
If you’re serious about mastering calisthenics skills like the handstand, consider joining the Andry Strong Academy app. It offers 5 comprehensive calisthenics programs, designed for all levels, with detailed workout plans for each day. Each exercise comes with video demonstrations and form tips, ensuring you stay on track and make steady progress. If you’re committed to achieving your goals, this app will be an invaluable resource for you.