Balance
It’s pretty obvious that balance is an important part of handstands. This balance practice will help you train proprioceptive awareness. Many of these exercises will use the wall to improve your balance. So that you can hold longer handstands successfully!
Workout Details
Exercise Summary
Warm-Up:
- General Warm-Up | 1 Set
- Hamstring + Glute Sequence | 1 Set
- Pancake Sequence | 1 Set
- Seated Forward Fold | 1 Set
- Downward Dog Sequence | 1 Set
- Scapula Push-Ups | 1 Set
- Kneeling Tricep Stretch | 1 Set
- Wrist Warm-Up Sequence | 1 Set
Handstand Wall Drills:
- Back To Wall Handstand – 1 Leg Bent / 1 Straight | 2 sets
- Face to Wall Shoulder Shrugs | 2 sets
- Face to Wall Handstand Hold | 2 sets
- Face to Wall Tuck to Straight | 2 sets
- Back to Wall Straight Leg Wall Taps | 2 sets
- Face to Wall Straight Leg Wall Taps | 2 sets
- Tuck Taps | 2 sets
Handstand Entry Drills:
- Handstand Mini Kick Ups Back to Wall | 2 sets
- Handstand Full Kick Ups Back to Wall | 2 sets
- Tuck to Straight | 2 sets
- Tuck To Straight – 5 Sec Negative | 2 sets
- Straddle Ups – 5 Sec Negative | 3 sets
Recovery:
- Recovery Sequence | 1 set
Warm-Up
1. GENERAL WARM-UP
1 Set | Full Sequence
Description
This is a general full body warm-up. We’ll use this before all of our workouts in the program. These warm-ups are important for prepping the body for your handstand practice. Make sure you do them!
For the first few weeks, follow along with the video. As you become familiar with the warm-up, you can just do it on your own. And modify / add / remove any movements that suite your body.
2. HAMSTRING / GLUTE SEQUENCE
1 Set | Full Sequence
Description
This is a nice hamstring and glute warm-up. Start by sitting on the ground, knees bent and feet planted. Grab your right foot with your hands. Keeping your spine long, straighten the right leg. Bend your knee and repeat for 5-10 reps. Finally, bend your right knee and place your ankle on your left thigh. Scoot your hips forward and bring your chest towards your right leg. Hold it here for 10-20 seconds. Repeat on the other side.3. PANCAKE SEQUENCE
1 Set | Complete Full Sequence
Description
Start by sitting on the ground. Bring your legs wide as possible. With your torso upright, turn to face your left leg. Keeping your spine lengthened, grab the left foot (use a strap if you can’t reach the foot). Hold it here and perform pulses dynamically for 10-20 reps. Then, place your left arm along the ground in front of you. Reach your right hand over (or use a strap) and grab the left foot. Open the chest and stretch out the right side body. Hold it for 10-20 seconds. Return to center. Repeat on the other side. Finish by coming back to center, then folding forward. Hold it for 20-30 seconds.
Exercises:
- Side pancake pulses: 10-20 reps
- Side pancake stretch: 20-30 sec
- Pancake stretch: 20-30 sec
4. SEATED FORWARD FOLD
1 Set | 30 Sec
Description
Start in a seated position on the ground. Hinge at your hips, tilting the pelvis as you lean forward along your legs.
If you have really tight hamstrings, you can try bending your legs slightly, and/or wrap a yoga strap around your feet.
5. DOWNWARD DOG SEQUENCE
1 Set | Complete Full Sequence
Description
This is a nice spinal movement sequence. It will also help you to open your shoulders and improve scapular mobility.
The movements in this sequence are:
- Cat Cows | 10 reps
- Cobra to Puppy Pose | 5 reps
- Puppy Pose Shoulder Rotates | 10 reps / direction
- Downward Dog to Upward Dog | 5 reps
6. SCAPULAR SEQUENCE
1 Set | Full Sequence
Description
Understanding scapular control is an important aspect of handstands. This sequence will warm up your shoulders while helping you learn scapular control.
7. TRICEP STRETCH
1 Set | 20-30 Sec / Side
Description
Reach your right arm towards the ceiling. Bend the elbow and bring your right hand to your back. Grab your right elbow with your left hand to apply more pressure into the stretch. Hold it here for 20-30 seconds before repeating on the other side.
8. WRIST WARM-UP
1 Set | Full Sequence
Description
Before putting weight on your wrists it is IMPORTANT that you warm them up. Use this warm-up before doing any handstand work.
Handstand Wall Drills
1. BACK TO WALL HANDSTAND – 1 LEG SUPPORT
2 Sets | 30 Sec / Side
Description
This is a great drill to work on your alignment. Having a bent leg on the wall will allow you to maintain your balance and hold the position for longer.
Start by placing your hands 1 to 2 feet from the wall. With your arms straight, kick yourself up to a handstand position with one leg bent and its foot placed on the wall. Your other leg will be straight, aligned with your hips shoulders and wrists. Elevate your shoulders and tuck the pelvis. Hold for duration, switching to the other leg and repeating on that side.
2. FACE TO WALL HANDSTAND HOLD
2 Sets | 30 – 60 Sec
Description
Face to Wall Handstands will help you maintain proper alignment for longer periods of time.
Walk or cartwheel your feet up a wall. Walk your hands as close to the wall as you feel comfortable with. Keeping in mind, the closer you can get to the wall, the better your shape will be. Press into the ground, elevate the scapula, tuck your pelvis, and squeeze your glutes and legs together. Feet are also squeezed together with the toes pointed and touching the wall for balance. You can also press your chin into the wall. Keep your thighs and hips off of the wall. Hold it here.
3. FACE TO WALL TUCK TO STRAIGHT
3 Sets | 5-10 Reps
Description
This drill is going to train two handstand positions and the transitions between them. You will work between a straight line handstand and tuck handstand with the wall to assist you.
Socks might be useful for you to wear throughout this exercise. Start by placing your hands about 2 feet from the wall, and finding your face to wall handstand. With the legs squeezed together, core engaged, pelvis tucked, and shoulders open, slowly bend the knees and lower them into a tuck position. Your hips will move over the shoulders. Try to keep the shoulders open throughout.
4. BACK TO WALL STRAIGHT LEG WALL TAPS
2 Sets | Full Sequence
Description
With your back to a wall, you are going to kick up into a handstand. Keep your legs straight, toes pointed. Slowly switch legs as you tap the wall with your alternate foot. Keep moving with control, trying to touch the wall as lightly as possible.
5. FACE TO WALL STRAIGHT LEG WALL TAPS
2 Sets | 20 Reps
Description
Face a wall in a handstand position. Maintain one foot on the wall as you remove your other one. Keep your toes pointed. Legs, core, and glutes are engaged. Keep the shoulders open and scapula elevated. Switch feet, removing one foot from the wall and tapping it with the other. Try to tap as lightly as possible.
6. TUCK WALL TAPS
2 Sets | 20 Reps
Description
Start approximately 1.5 – 2 feet from a wall. Facing the wall, find your handstand position. Tuck the knees and bring the hips over the shoulders. Fight to keep that open shoulder position. Remove one foot from the wall, and try to keep the other one on it as lightly as possible. Switch feet, and continue for repetitions.
Handstand Entry Drills
1. HANDSTAND MINI KICK UPS
2 Sets | 5 – 10 Reps
Description
Handstand mini kick ups, or L-shape kick ups, are great for learning how to control your body into your handstand. It is a great intermediary drill prior to performing the full handstand kick up
Setup with a wall in front of you. Step your left leg forward as you plant your hands and kick up your right leg. The right leg and body will move right into handstand position. Your left leg will extend parallel with the ground. Lower back down, landing on your left foot and back to standing position. Perform all of your reps on one side, then switch to the other.
2. HANDSTAND FULL KICK UPS
2 Sets | 5 – 10 Reps
Description
Setup with a wall in front of you. Step forward with your left leg, planting your hands as you kick up your right leg. The left leg will follow all the way into handstand position. Lower the left leg and plant the left foot, returning to standing. Perform reps on this side before switching to the other.
3. TUCK TO STRAIGHT
2 Sets | 5 – 10 Reps
Description
Plant the hands a couple of feet from the wall. Your knees will be in-between your arms. Body is tucked. In one movement, lift your hips and kick off the ground with both feet, into a straight handstand position. Lower through tuck back to the starting position. That’s one rep.
4. TUCK TO STRAIGHT – 5 SEC NEGATIVE
2 Sets | 5 Reps
Description
Plant the hands a couple of feet from the wall. Your knees will be in-between your arms. Body is tucked. In one movement, lift your hips and kick off the ground with both feet, into a straight handstand position.
Slowly move through tuck all the way to the ground, taking 5 seconds to return to the starting position.
4. STRADDLE UPS – 5 SEC NEGATIVE
2 Sets | 5 Reps
Description
Bring your hands to the ground with a wall setup for back to wall handstand. Bend into the legs and then straighten them as you kick up, with your legs going wide through straddle, into your handstand position. Slowly lower the legs back to the ground, through straddle, with a 5 second negative.
Freestanding Handstand
1. FREESTANDING HANDSTAND
2 Sets | 30 – 60 Secs
Description
What all these drills are working towards! Your freestanding handstand positions.
With the straight line handstand, you want to make sure your body is nice and straight. Ideally your shoulders are open. Tuck your pelvis. Engage your core. Hips will be over the wrists. Elevate the shoulders, pointing the toes, and squeezing the knees together. Hold it here for as long as you can. Record your times and see how you improve.
2. FREESTANDING STRADDLE HANDSTAND
2 Sets | 20 – 40 Secs
Description
With straddle handstand, you will setup the same as you would with a freestanding handstand. Only now you will open your legs wide into a straddle position. Keep the legs long and engaged. Pointing your toes. Hold it here for as long as you can, recording your times.
3. FREESTANDING TUCK HANDSTAND
2 Sets | 15 – 30 Secs
Description
Setup the same as you would in a freestanding handstand. Keep your shoulders elevated and engaged, then move into a tuck position. Your hips will be slightly over your wrists as the centre of gravity changes in this shape. Keep the shoulders open. Stay elevated and tall.
Recovery
1. Recovery Sequence
1 Set | Full Sequence
Description
Don’t forget to cool down those shoulders! Follow this brief cool-down sequence to stretch out the muscles that worked so hard throughout your workout.