If you want to learn how to do handstands, just like everyone else on Instagram, make sure to finish reading it because this is your time to shine. This traditional move is fun to learn, fun to master, and fun to play around with once you are solidly planted with your two hands to the ground.
It turns out that making this majestic gymnastic move is not only for people who want to get an excellent Instagram picture, but it is also for people who want to get healthy. For starters, this move targets your laterals, Deltoids, Trapezius, rhomboids, arms, as well as your core muscles.
Not only that, but people will also get the same benefits from doing handstands as they would from other muscle strengthening exercises. It will increase your lean muscle mass, help improve your mood, increase body strength, or increase bone density, just to name some of its benefits.
While some people who want to learn how to make this move go to yoga instructors who have mastered this pose as part of their routine, you do not need to be yoga experts to learn how to do this like a boss. Take it from experts and trainers. In this article, we deconstruct this move into simple drills that will build the necessary upper-body, back strength, and core required to pull it off, so that people can finally check this difficult gymnastic move off their fitness bucket list.
How Does it Work?
Add these simple handstand preparatory moves to your regular workout routine. You can also do them all together for gym sessions dedicated to handstand preparation. You will need a plyo box (foam or soft are preferred) and a sturdy wall.
To find out more how to make a makeshift plyo box, click here to find out more.
Lie on the floor with your face up, arms overhead, legs overstretched, and biceps by the ears.
Lift arms and legs, so feet and shoulders are off the ground. Keep your head in a neutral position.
Hold this for at least 30 to 60 seconds with three sets of repetition.
For a lot of people, the idea of being upside down is quite terrifying. Finding a chair or box and place your feet on it so that you will get comfortable.
Crouch, facing away from the plyo box, and with your palms shoulder-width apart on the ground.
Doing this one step at a time, position the feet on the top of the box, lifting your hips, and walking with hands closer to the plyo box. Align the hips over the shoulder, to the wrists, and straighten both legs to form an “L” shape with the body.
With the neck neutral, and the gluts and quad muscles engaged, hold the position as long as possible. Hold it for 30 to 60 seconds, and do three sets.
Bring yourself to a plank position with both your feet next to a wall. Walk your hands close to the wall, as you move your feet up the partition. It can help you build core strength in your shoulders, and a vital muscle to ace this move.
Lie on the floor face down, with feet in front of a flat partition, at the bottom of a push-up position with stomach, thighs, and chest on the floor, palms under the shoulders. Engage core to press the body up to a high plank position.
Walk your hands back, few inches on the floor until it is possible to step the feet up to the wall.
Continue walking the feet up the wall with hands walking closer to the partition until reaching the handstand position. Toes should be touching the partition, and palms as close as possible. Just make sure that the core will be engaged so that the hips do not lean against the wall. Press through both palms to avoid sinking into the shoulder. Hold it for at least ten seconds.
Slowly walk both hands away from the wall, with feet walking down the wall to return to the planking position. Lower the body to the floor and return to the starting position. Repeat this drill three to five times.
Handstand Scapular Retraction
Start the drill in a handstand position facing a strong wall. Use position at the top of handstand partition walks. Align the ankle, hip joints, knees, and elbows, wrists, and shoulders. Engage the gluts, core, and quads while keeping the neck neutral (make sure to look forward to the partition and not down the floor).
Without bending both arms, press up and out the shoulders to shove the torso away from the floor. Do at least five to ten repetitions, with three sets.
If this is too difficult, replicate the motion on the right side. Extend both arms overhead while palms are facing the ceiling. Keep the core engaged without letting the ribs flare open. Make sure to focus on drawing the shoulder blades down and back, then shrug it to elevate palms. Focus on the shoulder blade’s movement.
How to Do a Handstand?
Once you have worked the drills mentioned above, try kicking up to a handstand against a sturdy wall. Place both hands on the ground eight inches away from the wall, facing it. Kick one foot up enough to where it gets a bit of air and feel the full weight of the body on your hands.
Try kicking bit by bit at first. Play around with the amount of force needed to pull yourself upside down. Watch a learn how to handstand video or ask a friend for help to guide your legs up the partition. Once the kick up is mastered, try holding the handstand position. Doing at least three sets of 30 seconds to one minute will help build strength. A simple tip: keep both legs tight and together to help maintain proper balance.
Keep the core tight and the back muscle engaged. Try at least three sets of three to six attempts each time. Once you have learned to balance against the wall, it is time to learn how to wipe. Learn how to bail, because it will give you a lot of confidence to practice.