Running out of ideas for your hand balancing training? Here are five exercises which will help you get back in shape for more advanced hand-balancing moves. Three drills shown below are done with the help of hand balancing blocks, while the last two can be practiced without any equipment.
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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.
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.
