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Johnny Sapinoso Got Some Moves

By admin on July 28, 2014 in Bars, Flexibility & Contortion, Gymnastics, Hand Balancing, Handstands, One Hand, Planche, Presses & Pushup, Rings

In this video from Johnny Sapinoso we can see a number of very demanding workouts and feats, like:

Front and back flips
Cool moves on a bent bar
One arm pullups on gymnastic rings
Planche on rings and bars
Planche pushups
Amazing partner acrobatics (including a handstand)
One arm handstand at the end of the video

Johnny Sapinoso has been training since the age of 5. But you certainly can achieve some of the feats listed above much quicker. If you are interested in learning how to do a one hand handstand, a back flip or just want to get started with lever training, then make sure to check out this page.

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Yoga Scorpion Handstand Tutorial

By admin on July 18, 2014 in Bridging, Flexibility & Contortion, Hand Balancing, Handstands, Yoga

The Scorpion handstand is a quite difficult move, where you bend your back and knees while in a handstand and touch the head with your feet or toes. Check out this video from Kino to see how it’s performed and what you can do to achieve it.

According to Kino, there are three main things to watch for before trying out the Scorpion handstand, also known as vrischikasana.

First of all, you need to be able to to confidently hold a straight handstand for a reasonable amount of time, like ten seconds.

Secondly, back bend or your spine flexibility needs to be fairly developed to be able to perform the Scorpion handstand. If not, you’ll need to work on improving that flexibility before trying out vrischikasana.

Finally, you need to be relaxed and calm in order to let your body open and avoid tipping forward.

The True Art and Science of Hand Balancing

Most people looking to achieve this move do not have much problems with holding a handstand or being in a calm state of mind, but they do suffer from lack of flexibility. Check out this resource to improve flexibility and increase your range of motion.

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Straddle Press Handstand Drill #5

By admin on June 5, 2014 in Flexibility & Contortion, Hand Balancing, Presses & Pushup

I’ve been working on various drills lately in order to achieve the straddle press to handstand and one of them is drill #5 explained in this video.

I start with the straddle position against the ground, which shares similarities with a regular straddle press, without being upside down. I put my back against a pillar to prevent leaning back in order to increase dynamic flexibility, which is the main goal of this drill. From there, just put your fingertips on the ground between thighs and lift your legs above the ground.

You may get some cramps in this position initially, but this move will help you increase that strength-dynamic flexibility which is the main thing you’ll need to perform the press handstand.

As you gradually increase your strength and flexibility, eventually you’ll be able to lift your legs with your hands between your feet and then soon you’ll be able to achieve that press handstand. You can do this drill for reps or time, whichever suits you the best. The results will be the same.

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Chair Press and Poor Straddle Flexibility

By admin on May 15, 2014 in Flexibility & Contortion, Hand Balancing, Presses & Pushup

Just a couple updates from my hand balancing training.

This chair press is something I’ve played with a few times over the years. This was the first time I pressed up with the lower arm to lockout.

In working on my straddle I have pretty poor flexibility, especially dynamic, so I’ve been working on that. This video shoes to drills a straddle sit and straddle leg lifts.

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13 Yogi Ways Into a Handstand

By admin on May 9, 2014 in Flexibility & Contortion, Presses & Pushup, Yoga

This video features 13 different ways to get up into a handstand.

Specifically, as a yoga practice these are known as Uttanasana, Bakasana, Titthibasana, Adho Mukha Svanasana, Konasana, Navasana, Kukkutasanana, Padmasana, Supta Kurmasana, and Urdhva Prasarita Eka Padasana.

And if you don’t speak ancient languages you’ll see a

Straddle press
Tuck press
Pike press
Advanced frogstand or crow pose press
Standing front split pressup
Stalder Press
An odd looking jump up
Different version of a crow
Lotus pressup
Different version of a Stalder
Different version of the lotus
Vsit tuck to press
Crazy legs behind the head pressup

This guy has some great flexibility…

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Crazy Leg Flexibility for Hand Balancing

By admin on October 1, 2012 in Flexibility & Contortion, One Hand

This video showcases crazy hip and leg flexibility plus amazing hand balancing skills by Ricardo Sosa.

Many people underestimate how much flexibility is needed, or at least is very helpful, in doing many hand balancing stunts. Now you don’t need to be this flexible, but improving your flexibility wouldn’t hurt either.

In fact I know it’s the one thing that is holding me back, more so than strength or skill, to attaining some of the skills I’m going after.

Unless you’re a mutant you won’t be able to get started with these stretches but if you look closely and watch the video a couple times, you may gain some ideas on drills (at a lesser intensity) that you could do.

Here’s a great place to get started developing the flexibility you need.

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Handstand Shrugs

By Bac on July 9, 2012 in Flexibility & Contortion, Handstands

Handstand shrugs are a seldom used exercise yet they can be quite important.

Ask any professional hand balancer, or just watch them at work, and you’ll see how much their shoulders are shrugged up towards their ears. (Here is an example of Cai Yong.) This is necessary to get the locked out position that makes balancing much better.

But this isn’t necessary to do just a regular handstand. Handstands can be done even with the shoulders packed in, but this is not optimal.

Shrugged vs. Not Shrugged

Kick up into a handstand against the wall. Keep your arms locked at the elbows the entire time. Just using the muscles of your shoulder girdle and traps, shrug up, trying to make yourself taller. Stretch as far as you can go. Then lower using the same muscles and repeat.

The most important thing is that this exercise can help build the shoulder flexibility you need to get into the best handstand position possible.

Handstand shrugs are also a great way to build up to handstand pushups as I cover in my book.

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Handstand on Forearms

By Bac on July 5, 2012 in Flexibility & Contortion, Handstands, Yoga

The handstand on forearms is commonly called the forearm stand.

There are also a number of other names like the lion or tiger stand. In yoga it has been called Pincha Mayurasana or the Feathered Peacock pose.

It is a great exercise for opening up the upper back and shoulders. It can also be used for lower back flexibility. In the following video you’ll see a woman doing just that. Pay attention to the different positions she takes with her legs, and also how she starts off with support in this position. If you’ve never done the forearm stand before I would highly recommend doing it against a wall the first time.

I typically teach the handstand on forearms as one of the lead-up stunts towards the true handstand, as once you’re use to it, it’s quite easy to balance in. For more details check out the Secrets of the Handstand Quick Start.

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Handstand From Sitting

By Bac on June 29, 2012 in Flexibility & Contortion, Presses & Pushup

The following, going to a handstand from sitting position, is an intermediate skill though it can be made easier or harder.

This video shows you a good example of how you can do this move.

Handstand From Sitting

This is probably the easiest form to do this skill in.

1 – Start in an L-sit position
2 – Tuck your legs
3 – Come to a tuck planche or bent arm tucked position.
4 – Press up to a handstand

You can reverse the positions and come back down from a handstand to sitting position as well. This skill is just slightly harder then the frogstand press.

To make this more advanced keep your arms straight then entire time. This may take a little less strength but more flexibility.

To make it much more advanced keep the legs straight the entire time. This requires much more flexibility to bring them through your arms, plus compressive ability.

To make this skill easier try it from parallel bars.

The handstand from sitting is a great hand balancing press skill no matter how you do it so start working on it.

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Ball Rhythmic Gymnastics

By admin on June 16, 2012 in Flexibility & Contortion

This video showcases an amazing acrobat doing a ball rhythmic gymnastics routine.

If you’ve never heard of this style of gymnastics here is the details from Wikipedia.

The Ball is a piece of apparatus used in rhythmic gymnastics. It is made of either rubber or synthetic material (pliable plastic) provided it possesses the same elasticity as rubber. It is from 18 to 20 cm in diameter and must have a minimum weight of 400g. The ball can be of any colour. The ball should rest in the gymnast’s hand and not rest against the wrist or be able to be grasped.

Fundamental elements of a ball routine include throwing, bouncing or rolling. The gymnast must use both hands and work on the whole floor area whilst showing continuous flowing movement.

The ball is sometimes placed on their back while the gymnast does a skill such as a walk-over. From wikipedia

It’s an amazing display of flexibility and control to do ball rhythmic gymnastics as well as the other styles including rope, clubs, hoop, ribbon and freestyle.

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