Another video from Yuval Ayalon brings us three simple hand balancing drills on cubes, which can be done separately or in combination depending on one’s skill level. These are great for those who are still new to training on hand balancing canes and serve as a good preparation tool for more advanced moves.
For more information on these cubes feel free to contact Yuval at yuvalonhands (at) gmail dot com, but if you’re more interested in hand balancing canes head over to this page right now.
There are so many handstand exercises and variations that they could keep you busy forever. Instead of trying to master them all at the same time, it’s far more effective to focus on one at a time.
This video from Calisthenic Movement shows a number of basic and advanced exercises that should give you enough inspiration to start your training today and master a handstand exercise of your choice.
Basic:
Intermediate:
Advanced:
There are a whole lot of different handstand drills you’ll need to do depending on what you’re working on. In this article we’ll focus on specific drills that will help you to hold a better and more stable handstand position.
If you’re looking for different handstand drills just look around on the site. Check out the articles section or look at the specific categories you’re interested in in the sidebar.
Wall Handstand
Kick-up or pressup against a wall and hold the position. Keep on working to increase your time
Reverse Wall Handstand
In the reverse handstand your chest will be facing the wall, instead of your back. Most people will find this position works the straight body handstand much better.
Headstand
The headstand can be used to train the body position and balancing, while giving the hands, arms and shoulders a rest.
Handstand Position Lying on the Floor
Simply lying on the floor and getting into a hollow position like you would for the handstand will get you use to getting into this position. Try it both on the stomach and on your back.
Kickup
This is not commonly practiced yet is a crucial part of the handstand. How you get into the handstand is almost as important as being able to hold it. This is because if you can’t kick up with the same amount of force each time, you won’t get into that sweet spot where you can even begin to balance with the hands.
Walking Across the Wall
Get into a handstand against the wall. This can be in the normal or reverse handstand position. Then walk from left to right and right to left while maintaining a strong handstand position.
Handstand Pushups
If you want to build strength, handstand pushups will do it. In the handstand bend your arms to lower down, then press back up. This can be made progressive for any strength level.
Handstand Shrugs
Once you’re in a handstand position you’ll want to shrug your shoulders up towards the ears. This is the normal position but in this exercise you unshrug and shrug again for reps. this helps to develop and build shoulder and scapula strength and control.
Flexibility Drills
The handstand takes a good amount of flexibility. Some particular areas you’ll want to focus on are the shoulders and elbows. In addition for other skills you’ll need hamstring and hip flexibility too.
If you’re looking to improve you handstand then doing a circuit of these, and other drills, will get you better.
For more ideas this video shows a number of gymnastic handstand drills done with small kids.
As you can see some, of these drills require another person, but many can be done yourself. The key point, when working on this straight body position is to make sure you’re there. This is done with a coach, or else at least setup a camera so you can check your position. Often times you’ll find you think you’re in the right position, but find that you’re not.
Too many people move onto more advanced skills without spending enough time on these basic handstand drills that form the foundation you must have if you want to go onto harder skills. (And yes I’ve made this mistake in the past as well.)
If you’re looking for a specific step-by-step system to achieve a freestanding handstand (and not necessarily in gymnastic style) check out the Secrets of the Handstand System.
Skipping the basics is one of the biggest and most fundamental flaws when training to do a handstand, whether it is solo or with a trainer. Handstand drills for beginners are a very necessary part of training to be able to do a perfect handstand. Many gymnastic coaches seem to skip the fundamental basics of training drills. They seem to invoke the theory that, in order for their gymnast to be able to do a full handstand, they have to make them try out right for one, over and over until it’s right. Sadly, these coaches are doing their pupils a great disservice. The value of learning the basics, step by step, is something that is far too often underestimated.
Handstand drills for beginners help break down the handstand into the basic steps involved, making it easier to get the whole thing executed in full later. This is starting from the lunge into the handstand, building up into posture and muscle tension during the handstand and ending out with a flawless return to standing upright with triumph. By practicing each step individually using drills that break down the different parts of a handstand into simpler movements, you help strengthen the muscles a gymnast needs in fully accomplishing a handstand.
With the right practice and patience, you can go from basic lunge drills into a full and glorious handstand, with your arms fully extended, straight strong shoulders, a solid core, and extended legs with proper body and muscle tension throughout. Trying for the full handstand right off the bat can not only be more difficult, but it can lead to frustration or even injury without ever properly achieving a full handstand. Before you jump right into it, get yourself warmed up with some basic handstand drills for beginners. It’s smarter, safer and leads to more flawless handstands.
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