Handstands and hanging

What has this got to do with handstands?

Everything!

Opposites work together.

When we push we must also pull and when we compress we want to also decompress.

In order of appearance :

-Feet supported active hang

On a low bar with your feet on the ground or by using a stable box or bench to stand on, grab the bar with an overhand grip.

With straight elbows pull yourself up towards the bar. Your shoulder blades should move downwards but dont try to protract or retract.

Use the feet to add or subtract as much weight as needed.

Bench mark 30-60s with light support in one unbroken set.

-Unsupported active hang

Same as above but without placing the feet on a support structure.

Benchmark 30-60s in one unbroken set.

The active hang is great for shoulder strength and an important prerequisite for pullups or chinups! A great opposing pulling movement to handstands.

-Feet supported passive hang *Only once you have achieved the full active hang benchmark.

On a low bar with your feet on the ground or by using a stable box or bench to stand on, grab the bar with an overhand grip.

With straight elbows pull yourself up towards the bar.

Now slowly and with plenty of support from the surface your feet are resting on. Relax the upwards pull and let your body hang towards the ground. Your shoulders and scapula should move upwards towards your ears.

Benchmark 30-60s with light support (eventually)

-Unsupported passive hang

Same as above but without placing the feet on a support structure.

Benchmark 30-60s in one unbroken set.

The passive hang is great for decompression of the wrists, elbows and spine.

No pain should be felt, especially in the passive hang. If you have a current shoulder injury I would see a physio and get the all clear before doing this.

How can you incorporate this into your practice?

I like total accumulated time.

Throughout the day or a training session accumulate a set amount of time in as many sets as is needed to reach it.

For example you could start with 3 minutes. A good goal is to build up to 5-7 minutes.. Gradually.

Happy hanging

Handstand classes Melbourne - CLICK ME

sundi pereira

Handstand Classes, Workshops and Short Courses Melbourne

For all things related to the wonderful world of hand balancing and handstands, handstand classes, handstand workshops and handstand short courses Suby Handstands has got you covered in Melbourne.

Whether you want to work in a group setting with Melbourne based handstand classes or Melbourne based handstand short courses or on a one to one basis with private handstand lessons you are going to experience growth in your practice.

Many people believe that the best way to progress their handstand is to repeat the same thing over and over again thinking that one day it will lead to some sort of miracle and finally click. I can tell you best way to progress is in fact to practice, but to practice the RIGHT things for your specific level, awareness and body. This is the way forward in your handstand training.

Participating in handstand classes or private handstand lessons is the best way to find the keys to unlock the gates to progress and stop experiencing frustration and fear in your handstand practice.

So you’ve mastered handstand at the wall and are ready to take it to the middle of the room? But every time you hop up, it feels like you can only hold the pose for a nanosecond. What gives? How can you learn to stick your balance in the center of the room?

If you’re looking to move your handstand away from the wall, odds are you’re already familiar with kicking up into the pose. Even so, starting with a solid, well-aligned foundation and kicking up with confidence can strongly increase your chances of balancing in handstand.

Press handstands are one of the coolest gymnastics/acrobatic skills out there

They are a demonstration of control, power and body awareness that can be done virtually anywhere.

Press handstand is a beautiful skill but one that is made up of many physical attributes. Flexibility, core strength, shoulder strength, skill and technique all equally play an important role. Having coaching to assess which area's you individually need to develop is vital to learn press to handstand safely and efficiently. I can help you put together a training plan to achieve your inversion, arm balance and hand balancing goals.

Tuck handstand is another awesome skill to work on.

As the name implies, a Tuck handstand is a bent leg position where the knees are pulling towards the chest, versus a handstand where the legs are fully extended with toes pointing directly towards the sky.

It helps to develop correct should alignment, shoulder strength, shoulder flexibility and is the gateway to many other cool handstand shapes. There is 2-3 amazing handstand drills that drastically help develop tuck handstand.

What about handstand pushups? A brilliant display of body control and raw power.

Just like you wouldn’t want someone performing a ton of kipping pull-ups when they don’t have the strength to do one strict pull-up, we don’t want someone doing a ton of kipping handstand push-ups if they don’t have the strength to do a strict handstand push-up. The shoulder strength required to complete a handstand push-up is great, and some may not have that strength just yet. Have no fear, I have created a simple training program to help you build your upper body strength to reach the goal of obtaining a strict handstand push-up. With dedication, patience and hard work, you too can successfully attain the handstand pushup.

As soon as you’re able to balance a handstand by the wall for just a few seconds without using the wall for support, it’s time to start adding some freestanding handstand exercises to your practice. BUT don’t leave the wall behind entirely just yet, it will still be one of the most useful tools for awhile to help maintain your conditioning and continue developing sound balance mechanics.

It can seem both terrifying and impossible to move your handstand practice away from the wall. Because what’s gonna happen if you fall? Some parts of the fear of falling out of a handstand are rational, others are entirely irrational.

let me help you address and overcome the rational fear of falling when you practice the freestanding handstand.

Learn how to handstand by learning :

How to fall

The benefits of going upside down

The muscles worked in a handstand

How to warm up before doing a handstand

Step-by-step directions for doing a handstand

Common handstand mistakes to avoid

As for how long it'll take you to master a handstand? It's pretty individual. Some will get it right away, while it takes a lot longer for others. Remember that it’s as much a mental discipline as a physical one and keep trying, knowing that you will get there.

So let get started. Click on the Handstand classes Melbourne page and take your practice to the next level whilst cultivating discipline and self understanding.