Introduction To Handstands Course
Welcome to our comprehensive guide on handstands! In this introduction, you will learn how to mobilise and strengthen your body for performing handstands, improve your flexibility, and practice drills to enhance your balance. Whether you are a beginner or looking to refine your skills, this guide will provide you with the foundational knowledge and exercises necessary to master the art of handstands.
Benefits of Handstands
1. Improved Upper Body Strength: Handstands are excellent for building strength in your shoulders, arms, and wrists.
2. Core stability: is vital for activities like handstands, providing support and balance for proper alignment. It enhances athletic performance and minimizes injury risk.
3. Balance and Coordination: Practicing handstands enhances your sense of balance and body awareness.
4. Flexibility: Regular practice can increase flexibility, particularly in the shoulders and back.
5. Confidence and Focus: Learning to balance on your hands can boost your confidence and concentration skills.
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Wrist Mobility
To prevent injury and improve performance, it is crucial to properly warm up your body before attempting handstands:
Here showing how to mobilise the wrists in preparation for handstands.
To prevent injury and improve performance, it is crucial to properly warm up your body before attempting handstands:
Here showing how to mobilise the wrists in preparation for handstands.
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Strengthen the wrist with repetitions of this drill.
10-15 × 2
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Puppy pose a great way to open into the shoulders and thoracic spine.
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A1 Elevated Plank - Elevated Downdog
Here we can strengthen and condition the shoulders by gradually increasing the demand we put on them by simply raising the legs, shown are various ways we can progress over time.
5-10 reps x 3.
Here we can strengthen and condition the shoulders by gradually increasing the demand we put on them by simply raising the legs, shown are various ways we can progress over time.
5-10 reps x 3.
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15-60 seconds x 3
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Build strength and resilience in the shoulders.
15-60 second holds x 3
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B2 Elevated Puppy Pose
Open into the shoulders and thoracic spine with elevated puppy pose. Hold for 30-90 seconds x 3
Open into the shoulders and thoracic spine with elevated puppy pose. Hold for 30-90 seconds x 3
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Practise kicking up into the wall. Maximum holds for time x 3.
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C2 Jefferson Curl
Great way to strengthen and stretch the hamstrings and low back through forward flexion. Start light and build up.
5 reps hold the passive stretch on the 5th for 30-60 seconds x 3.
Great way to strengthen and stretch the hamstrings and low back through forward flexion. Start light and build up.
5 reps hold the passive stretch on the 5th for 30-60 seconds x 3.
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