Tag Archives | Handstands

Handstands When Your Wrists Hurt

By admin on February 12, 2009 in Handstands

A common problem many beginners have with handstands is that their wrists can’t take it.

I know the feeling. From a football injury back in high school my right wrist has never been the same. Its less flexible and even hurts when too much pressure is put on it in certain ways.

Actually working on handstands to regain that flexibility has helped a lot over the years. But recently, due to some other work its been flaring up again.

This means any handstands I do, I’m favoring and leaning to my left side which isn’t good. But there is a way to work around the problem.

And that is doing handstands on bars. Many objects will work; parallettes, pushup handles, kettlebells and more. As long as its stable you can do hand balancing on it.

At first you may have difficulty balancing since it changes the way your hands have to move, but with a little practice it’ll get easier, even more so than balancing on flat ground since you can grip it hard.

So if you have any wrist troubles hop on some bars to give your wrists much needed relief. Even if you don’t use these tools to change up the feel of your handstands.

And if you’re doing advanced moves where the wrist must bend even more, like in a planche or some presses, again the bars can be a big help.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. I write more about wrist issues in a special report you can find in the Hand Balancing Mastery Course.

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More Handstand Q&A

By admin on February 9, 2009 in Bridging, Handstands, Planche

Gonna dip into the mailbag today and answer a couple questions.

——

I had a question that relate to both my bridging, and hand balancing. When I do either, the blood rushes to my head very soon, not letting me hold either very long. Is this normal? Will it go away after more time? Are there any special ways to get around this? I would like to be able to work on both more than I am able to now because of that. Thank you for you great websites and emails!
Thank you,
Justin

That’s just a sign of gravity doing its job. The human body is not normally use to being upside down so when you start out it can cause you to feel like your head is about to explode.

I would guess that this happens to most people in one degree or another. And it will get better with time just as you become accustom to the position.

In addition, here’s two things to try out. Holding your breath compounds this problem. Make sure you are breathing easily while you bridge or do handstands. It can be tough in the beginning but you need to breathe for best results.

Second you can do an exercise specifically to get yourself familiar with being upside down. Just go up into a headstand (against a wall or not) and hold for a long time. With practice you’ll be able to do this for minutes at a time. And then you’ll be able to deal with blood rushing to your head.

—–

Handstands are really frustrating to me. For a while now I’ve been having consistent 3 sec handstands and it hasn’t been improving. I’m also a bboy and my planches are better than my handstands, I can hold a planche-ish thing with my body horizontal and my back bent with my legs slightly at an angle. Kinda like this \_. Any tips?
Nate

I think the fact that you are strong from break dancing may actually be holding you back on the handstand. The handstand is really a balanced position. You don’t want to have to rely on your strength to hold you there, unlike the planche.

Professor Orlick use to say that it was easier to teach a little kid the handstand than a strong weightlifter because the kid would have to find the balance, while the weightlifter would try to use his strength. If you want to hear more from Prof. Orlick check out the Hand Balancing Mastery Course.

Its hard to say without some more details but give either of these techniques a try. If you are underbalancing, going toward that planche, push back upwards into the handstand. If you find yourself overbalancing correct yourself and get back to neutral.

But the main thing is to just keep working on it. Set a goal to hit 5 seconds and work on that. Really get a feel for the position. In time it will come.

Good Luck and Good Hand Balancing,
Logan Christopher

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Videotape Your Handstands and Acrobatics

By admin on February 2, 2009 in Tumbling

“Whoa, that’s what I’m doing? No wonder I‘m not pulling it off”

It wasn’t the first time I said that phrase and it wouldn’t be the last.

Back in gymnastics I liked to bring in a digital camera to take video of myself performing moves. I’d leap upwards to do a back flip and land it real low.

After seeing the film I knew my takeoff was too far back and not straight up where it needed to be. Even though I THOUGHT I was jumping straight up.

Especially when you are starting out it can be difficult to tell what you are doing. You are concentrated on just completing a move without hurting yourself that you can’t tell exactly where you are in space.

But when you watch yourself from the outside you can see it with ease. You can see the little details of what you’re doing. And this makes it easy to correct most of the time.

I’ve used it a lot for acrobatic moves but it’s equally helpful for hand balancing.

Even just a picture can help. Because you can compare your position to a picture of someone who is much better and find out what you’re doing right and what you’re doing wrong.

How to do the One Hand Handstand by Professor Orlick

Most of the time what you think you’re doing is not what is actually happening. And that can be the difference between pulling off a move and failing miserably.

Even if you don’t personally own a camera, you probably know someone who does. If you want to get better and do it faster using a camera is a must-use tool.

The tip for today is to start recording yourself.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. If you need a video to compare your handstand to, not to mention a step-by-step plan to get there, check out the Secrets of the Handstand Quickstart Guide.

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Straightening Handstand, Wrist Strength & More

By admin on January 26, 2009 in Bridging, Flexibility & Contortion, Handstands

Diving into a few questions and comments today.

“In the hand stand, and especially in the bridge, the main persisting difficulty is an inherent wrist weakness. In fact I observe steady improvement in back and shoulder flexibility, but the wrist is always setting me back!”
Joseph

I know your pain Joseph, having my own share of wrist problems. But I’ve come a long way in part thanks to handstands.

Here’s a few things you can try out. Always stretch before hand balancing or bridging. Just open the wrist back as far as it will go. And afterwards its great to work it the other direction too.

Try working some of the positions of the fists as well. This is known to help strengthen the wrists.

Of course there is much else to do, including many mobility drills for the hands and fingers. Since this is a problem for many people I’ll be covering it in more detail in the future. But for now I hope that helps.

Onto another comment.

“I got it! Thanks a bunch. I’m pleased with the quality of the material and your service.

“The handstand is really one of the most difficult skill I’m trying to learn, I’m almost there. Been practising since august but I was doing it wrongly by starting to do the handstands and not the build up moves! now I know what I know I’m doing wrong.

“Unfortunately my online friend who is into handbalancing didn’t tell me about the build up moves so I ended up wasting a lot of time practising doing handstands immediately. And most of the resources over the internet failed to teach this important aspect in learning this skill. Out of desperation I even attended a gymnastics class once. After many months of practice (4months) out of 10 attempts 1 will get thru and I would consider that a lucky day if I could hold it for 3seconds! It got so frustrating that I was ready to give up.

“I’m not back to ground zero but I could feel its just a matter of time in learning this. I’ve already mastered the frogstand, headstand and now been practising the kick up. Next would be the forearm stand.

“Here in the philippines, there isn’t much interest in handbalancing. I could only see some B-boys doing a walking handstands but doing static holds? I’ve never seen one. Though when I saw the press to handstand I was blown away by some guy at the gymnastics class.

“Ok got to read the books and dvd! I can’t wait till I can master the handstand! Once I could balance for 30 seconds then on to the advance course.

“Handbalancing is truly a lost art. It’s great that you that you decided to open this resource site.”

Regards,
Gerald

Thanks for sending in the report Gerald. You are too right. Learning the handstand can be frustrating, especially if you take the long slow road of going right to it.

That’s why I created the Secrets of the Handstand Quickstart Guide to give you the lead-up stunts you mentioned and plan to attack the handstand in an easier way.

Once you have that its just a matter of time and practice. You’ll be holding a handstand for 30 seconds in no time.

“How do you correct the arch of the back in a handstand?”
Martha

Let me start off by saying that arching in a handstand is not wrong to do as many people believe. But if you want to straighten out here’s what to do.

Go back to the wall.

Walls are flat so kick up into a handstand and straighten out to the point where all the points on your body are in contact with it.

Of course, you’ll also bring your head down in between your arms and this alone will help to eliminate the arch.

But don’t expect this to go away overnight, and especially be able to balance in the position. You’ll have to work at it to re-configure the body to do as you please since an arched handstand is not only easier but more natural.

That’s it for today. Going to have some new stuff for you this week so stay tuned.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. Frustrated with the difficulty of the handstand? Don’t know the best place to begin? Find the proper path with the Secrets of the Handstand Quickstart Guide

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Parkour Terrain and How Much to Practice Handstands

By admin on January 20, 2009 in Handstands, Parkour

Thought I answer a couple more questions today. Lots of them have been coming in recently. While I can’t get to every one individually I’ll try to answer them in these posts.

“I always wanted to start parkour and didn’t know how to start. When I saw the dvd that your selling I thought this is an excellent starting point, but the problem is that there is no vaults, rails etc… in the place that I live in. Any suggestions?”
Ahmed

Unfortunately, Parkour does require a certain kind of terrain in order to really practice the moves. My advice is to just be on the lookout for anything you can use.

While most people practice in cities even small benches and fences can give you a few obstacles to overcome. Most places should have some walls you can climb and areas to jump off of.

The most basic moves can even be practiced with nothing like jumping and rolling.

But in the end you may have to travel a bit to get the best results.

To learn all the Parkour basics get the Parkour Tutorial DVD.

“I have training towards the goal of achieving a full range of motion handstand pushup, I am currently still doing the regular hand stands, which I have not mastered yet. How often would you advise to train handstands.”
Ashley

To keep it short, the more practice you do the better you’ll get.

Handstands are a very tough skill. Getting to the point where you can do them easily and consistently is going to take many hours of practice.

So to get best results you should practice them every single day. How much you do it is up to you. You can do one long practice or spread it out over the day.

And if you’re just beginning you may have to work up to this volume of training.

Before working on the handstand pushup you should be consistent with your handstands. And because this move can also be taxing on your muscles you may have to practice it a bit less.

The True Art and Science of Hand Balancing

I hope that helps. Later this week I’ll have another video or two to show you.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. On another topic, I’m doing a free teleseminar on hitting your training goals this Wednesday. Its more focused on strength training but will cover practicing skills as well. If you want to sign up for the Goal Teleseminar click here.

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Improving Stability in Handstands

By admin on January 10, 2009 in Flexibility & Contortion, Handstands

I receive tons of questions and today I’ll get to a couple of them. You can always submit your question here.

Just know that I can’t respond to everyone individually but I’ll try to tackle them in these emails.

“I’ve got my position for my handstand right but I just can’t seem to hold it much longer than five or so seconds. I don’t know what I’m doing wrong. Please help!!”
Cheers,
Emma Shepard

I’m sure there are many people that share where you’re at Emma. A lot of people get frustrated that when they start trying out handstands they can’t hold one with ease after just a couple days.

Above all else, you need patience and commitment. Keep working on holding that position and you will get better in time. Its also good to re-visit some of the lead-up skills I outline in the Secrets of the Handstand Quickstart Guide like the frogstand and others.

Besides, without seeing you do the handstand its hard to give specific advice. If you want to send in a video I’ll offer some additional suggestions. Just post something on youtube and send me the link. This goes for anyone.

Hey Logan
So I’ve been getting better at my handstand but I have a super flexible back so I have been focusing on spinal stability exercises. Mostly planks held for up to a minute, feet on a swiss ball, forearm planks, side planks, etc. You got any other suggestions? Also, would push up bars be helpful? For some reason I have been real curious about those.
Thanks man,
Casey

Having a super flexible back can be a boon depending on how you look at it. Bob Jones recommends that a beginner use all of his back bend when starting out in order to make the balancing easier.

But if your goal is to straighten out, the moves you listed could certainly help establish strength in the abs and low back needed to hold a straighter handstand.

The most useful exercise though is a handstand against the wall. Kick-up and straighten the back out. When you do this you’ll feel your core working quite hard. The key point is to lengthen the body as much as possible. Try to get as tall as you possibly can.

And the next time you do freestanding handstands you can emulate this same movement.

As for pushup bars they are useful tools, but not specifically for what you‘re trying to achieve here. Besides with handstand most of the time your hands are flat on the ground so you want to train in that position.

That wraps up this email. Just remember the most important thing is always to keep working forward. Hand balancing takes time but in the end its worth the effort.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. The Parkour Tutorial DVD is selling like crazy. Plus I’ve been getting tons of messages of people who’ve been practicing for years. If you want to see what all the buzz is about click here.

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Moving Handstands

By admin on December 15, 2008 in Handstands

When you first get started with the handstand all you want to do is strive to hold it for a longer and longer time. In the beginning that may just be five seconds.

As you get better you’ll eventually reach half a minute, a full minute and even beyond that too.

But is that the best way to make progress in hand balancing? Probably not.

At a certain point to improve your game you should be go outside of the regular handstand. Instead of holding the regular position without moving, purposefully move your legs around. Arch your back more or straighten it out. Break that shoulder angle.

You see its one thing to balance standing still but another thing to keep that balance as you change your position.

So focus on not moving when you’re starting out, but after you’ve hit 30 seconds or so start moving with purpose.

When you can balance from any position you are well on your way.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. If you want tons of positions for you to practice be sure to check out Hand Balancing Made Easy by Prof. Orlick.

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Strength, Disrespect and Fear

By admin on October 23, 2008 in Handstands, Presses & Pushup, Tumbling

Going to answer a few more questions today.

“I can do a handstand for about 15 seconds now and I can also walk on my hands a bit thanks to this website but when I try to press into a handstand my arms die on me. is they any good exercises that will help me build up to a handstand press. btw this site rules lol”
Mellon

First off your welcome for the help. It really doesn’t take much strength to balance on the hands, but pressing up into a handstand is another matter. And of course, the amount of strength you need depends on the type of press you’re doing.

There are several ways to build up your strength. Really any manner of pressing. Any exercise that strengthens your arms and shoulders can be beneficial.

It’s a good idea to make sure you are strong enough before really working on the skills of doing handstand presses. If your max is somewhere around your weight you aren’t going to get much practice as you’ll be too fatigued.

“Well, I’ve been following your videos for a little while, particularly the handstand videos. The video to learn to do a handstand was what got me started and I’ve been doing them since. “Unfortunately, I don’t understand why, but I get a lot of disrespect when I do them in public places (I.E. School (High School Senior)), but I’m still sticking to them proudly. Handstands for life, thanks for ultimately opening me up to the art of them!”
Greggory

Yeah, kids can be cruel. But don’t worry about what others think. After all is said and done, they’ll likely be jealous of the skills you’ve gained from your practice.

“How can you do a handstand if your scared.”
Quade

Get over the fear. How do you get over the fear? it’s a matter of working at it step-by-step doing easier skills until you feel comfortable with the handstand.

That’s why I created the Secrets of the Handstand Quickstart Guide. To give you the lead-up stunts that will build your abilities so that you can handle the handstand.

I didn’t think of it before but these same skills are going to get you comfortable being upside down and ease your way up to the handstand.

Often times its just a matter of doing it. I was at the beach the other day and decided to do some backflips which I hadn’t done in over a month. That period of time had made me a little rusty and brought back a bit of fear in me.

What did I do? I warmed up with a few back handsprings and other drills then moved on to the back flips. No problem after that.

And if you want to find out more about these and other tumbling drills get your copy of Tumbling Illustrated.

Good Luck and Good Hand Balancing,
Logan Christopher

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Handstand Partner Drill for Stronger Shoulders

By admin on September 11, 2008 in Flexibility & Contortion, Handstands, Planche

I asked one of my friends, Max, who competed as a former high-level gymnast to tell me about some of the exercises and drills he and his teammates used to build the strength they required.

You can see check one video of the partner drills he showed here.

[youtube:https://www.youtube.com/watch?v=C1gHtenxGRA]

This is one of many things that he showed me on that bright, sunny day. While it’s a good one it’s not the best of the bunch.

You can do the same exercise without a partner, which is still good, though you can get more range and work a bit harder with someone’s help.

My favorite drill that Max showed me is one I’m calling the Ultimate Handstand Strengthening Exercise. This one exercise takes you through a wide range of motions and will boost your arm and shoulder strength like you wouldn’t believe.

Unfortunately, it’s a bit to complicated to get into right here.

But the full video is in this month’s Acrobat Accelerator, which you can sign up for here.

If you’re already signed up your issue hit the mail yesterday. There’s plenty of other exercises from working on the straight handstand that gymnasts use, press handstands and many more.

This is not beginner stuff, but if you’ve been in the game a little you can start using these drills to build your strength and skill.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. You can also get one of several hand balancing products that offer a one month trial to Acrobat Accelerator.

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Basic Handstand Help

By admin on August 14, 2008 in Handstands

I’ve received quite a few questions lately, so today I’m going to dive into the proverbially mail bag. Remember you can submit your hand balancing questions here.

Here’s a few different questions from Cheryl.

“Which part of my body to focus for balancing when i hold a handstand. Do I use my backbend to balance? Do I inner or outer rotate my thighs to balance? Do I grip my fingers to balance? thank you very much.”

“How to lift to handstand as each time i kick up I will either past centre or cant reach the centre. Which part of my body should I engage and how? Thank you very much.”

These are good questions Cheryl and they actually overlap a bit.

You want your entire body to stay tight, from you toes through your back all the way to your fingers. At no point (except when doing certain tricks) should you be balancing by using your legs or back.

The balance should be maintained with pressure of the fingertips. You can maintain balance with your arms and shoulders but for a beginner you should get these just as locked out as the rest of the body and use only the fingers.

The kick-up is a skill in and of itself that must be specifically practiced like the handstand. Improve your kick-up and getting into the handstand becomes easy.

It’s really a matter of kicking up with the same amount of force each time so that you hit the sweet spot, not overbalancing, not underbalancing.

And like stated earlier when you are in position your whole body engages.

These are the basics of the handstand. Get them down and you’ll be holding handstands effortlessly.

Good Luck and Good Hand Balancing,
Logan Christopher

P.S. If you want more help on how to do maintain the proper position, how to train the kick-up and extra exercises check out The Secrets of the Handstand Quickstart Guide.

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