How to Do A Handstand in 5 easy steps
The handstand is a very impressive skill that not a lot of people can do. Not only does it look cool and impressive, but it also builds a ton of shoulder strength and has a lot of benefits to doing it. The problem is that a lot of people wonder how to do a handstand and they think it is super difficult to learn, but it actually isn’t, and if you take the steps I will show you, you can learn it in no time.
Why you should learn the handstand:
It is an Impressive Skill
How many people have you seen doing a handstand? Not a lot, right? To be able to stand and balance on only your hands is something very few people can actually do, and people know how difficult it is. So, when you do a handstand, the people around you will be very impressed.
It Helps Improve Balance
The handstand requires a lot of strength, but not only that, it also requires a ton of balance. There are a few ways you can build balance, like doing handstands against a wall and trying to get your feet off, or just doing handstand attempts, etc. And doing these not only builds balance for the handstand, but it also builds more balance in everyday things.
Handstands builds core strength
Don’t want to do a bunch of sit-ups? Well, just do handstands. Handstands put a lot of focus on your core muscles since you need to constantly stabilize your legs and hip flexors. Doing handstands consistently will guarantee you a strong core.
Handstands increase your upper-body strength
It is kind of obvious that in order for you to do a handstand, you need a lot of upper body strength. I mean, how else would you stand on just your hands? So, if you learn the handstand and do it consistently, your upper-body strength will skyrocket.
Step 1: Learn how to prevent injuries
If you want to learn how to do a handstand, the first and probably most important step is learning how to prevent injuries, because if you get injured, you will be out of training for weeks or even months.
There are two ways to make sure you don’t get injured:
Learn how to fall
A lot of people have this habit of trying to stop the fall with their hands, and that is the worst thing you can do. When you fall, never try to stop the fall; instead, turn into the fall, like you can see in this video:
Warm-up
Before you start your workout or your handstand training, make sure you warm up properly. The most important things to warm up for the handstand are your shoulders and wrists.
Step 2: Start building shoulder strength and balance
A handstand requires a ton of shoulder strength, so if you want to learn how to do a handstand, you need to build shoulder strength. I will give you some of my favourite exercises to build shoulder strength.
Shoulder strength exercises:
Pike push-ups
Start in a push-up position.
Walk your feet closer to your hands until your body is in a upside down V shape.
Bend your elbows and lower your head toward the ground. Lean a bit forward when doing this.
Push yourself back up to the starting position.
Repeat the push-up motion while keeping the V shape, engaging your shoulder muscles and maintaining stability.
Pike holds
Start in a push-up position.
Walk your feet closer to your hands until your body is in a upside down V shape.
Hold this V shape for as long as you can.
A handstand holds against the wall
Face the wall, and place your hands on the ground close to the wall.
Kick yourself up until your feet are against the wall.
Hold this position for as long as you can.
Balance exercises:
Handstand, hold against the wall, and bring your feet off
Go into a handstand position against the wall, as previously described.
Lift your feet off the wall a tiny bit and try to find balance.
If you fall back to the wall, just try again.
Crow pose
Begin in a squat position with your feet hip-width apart.
Place your hands on the ground shoulder-width apart, spreading your fingers for stability.
Lean forward and place your knees on your elbows.
Lean forward and lift your feet off the ground.
Hold this position as long as possible.
You can do the balance exercises and the strength exercises in the same workout.
Step 3: Learn how to kick
You can move onto this step once you can hold a handstand against the wall for at least 15 seconds and somewhat balance yourself when you lift your feet off the wall. This step is all about learning how to kick into the handstand properly.
How to kick into the handstand
Start in a sprinter pose by bending one knee foreward and keeping the other leg straight
Kick up with the leg in front, still keeping the back leg straight
Straighten both legs at the top
Keep practicing kicking up for repetitions until you feel like you can do it pretty well.
Step 4: Attempts
Attempts are exactly what it sounds like; they are when you attempt to do a handstand. So, start in a sprinter pose, kick up, and try to balance yourself at the top. If you fall over, just try again. Do about 3 attempts, then take a 2-minute break and try again.
Keep doing these attempts until you can stop yourself at the top and hold it.
Handstand tips
Balance with your fingers
When you do a handstand, a lot of the control comes from your fingers. So, spread your fingers out, bend them a little, and when you feel like you are leaning a bit too much and you are about to fall, just press your fingers into the ground to push yourself back.
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