Handstand History

Watch the full video > https://youtu.be/VPWHqxxK3zU

We are going to explore

What peasant farmers thousands of years ago had to do with the birth of Chinese acrobatic acts?

The link between Ancient Greece, handstands and wine.

And what records from the middle east provide astonishing detail about some of the worlds oldest, paid professional inverters?

Finding when the first human stood on their hands is impossible. I am sure our earliest neanderthal relatives did so before they were even walking fully up right.

But we can explore some concrete evidence of the practice dating back thousands of years.

Various cultural settings featured handstands in one way or another and for different reasons.

It is much easier to find evidence of acrobatics under which umbrella, handstands could be assumed present. But I have tried to stick purely to written and or visual evidence of actual handstands and kept speculation to a minimum.

This is just a small segment of research conducted in the time period between 3000BCE to 550CE. And although that is an astonishing leap back in time. Plenty of proof exists about one of humanities oldest, physical feats.

Greece

Partying and handstands

Interesting combination. Though one I wouldn't generally recommend myself.

But as far back as 2500 years and earlier (500 BC+) it appears the ancient greeks were doing just that. Although the handstand part would likely have been performed by a hired acrobat, and hopefully a sober one at that!

Continued in video (see link at the end)

China

Peasant farmers watering the early seeds of acrobatics

Imagine walking out into your family living room as a child, casually dad is there balancing on the dining table, upside down on one arm. Twirling a wooden cooking spoon with the fingers of his free arm. “Dinners ready!” he and mum sing out in unison.

Though this story is a conjuring of thought, in ancient China, particularly among the poorer working classes it has some plausibility.

Continued in video (see link at the end)

MIDDLE EAST (SYRIA) :

Ancient professional performers

I find this historical segment particularly intriguing as specific details present from archaeological findings and written text give such vivid insight Continued in video (see link at the end)

CLICK TO WATCH > https://youtu.be/VPWHqxxK3zU

The 3 Best Handstand Shapes For a Beginner To Learn First

How they benefit you and in which order I generally recommend learning them.

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#1 Straight shape

What most people think of when they hear the word  handstand.

It is the most difficult  basic two arm shape to balance because of the high centre of gravity.

But starting with this has benefits.

Mainly that the kick up entry we use to enter it is one of the easiest.

It can be done from standing which generates momentum. This means stacking the hips over the shoulders and hands requires less power and strength.

Also check out how one leg can be placed over the hands before the other. Which also decreases the physical difficulty..

Tuck up and straddle up don’t have this advantage and require more power and flexibility.

You can sort of kick up into straddle and tuck, but it is awkward and not as straight forward for a beginner.

Because of the high centre of gravity. Once straight is solid, Any other basic two arm shape you learn will be easier to balance.

Broadly speaking it is a good Idea to begin with Straight. And I personally consider it the two arm foundation.

#2 Tuck shape

Requires significantly more shoulder strength and mobility than straight handstand.

This is why I recommend not starting with it for complete beginners.

The the bulk of the lower body is no longer aligned over the hands, so the shoulders and upper back have to push up harder to compensate for this.

Therefore working on the tuck shape benefits all other positions to a high degree by developing an increased ability to push and open the shoulders under load.

On top of that, It is a doorway to plenty of other nice variations and more difficult positions

Such as half seven shape, seven shape and yogi tuck shape.

Luckily it has a lower centre of gravity so is easier to balance than straight shape

When you can hold a 30s freestanding straight handstand start on tuck. Though some chest to wall tuck handstands for conditioning can begin earlier than this. But make sure you can hold for at least a 1 min on the wall in straight handstand first.

#3 Straddle shape

The most forgiving shape out of the three.

You have the lower centre of gravity of the tuck but without the added shoulder load.

It is very easy to pickup once the other two are solid.

And just at the right time to begin working on more advanced moves that are based on straddle such as Straddle press to handstand.

It also is a popular shape to begin one arm handstand development with.

And a great shape to start learning flags with too. When your ready.

We love Straddle.

And there it is. 3 Shapes that provide the most bang for your buck. And lay the foundation for so much more.

This exact order obviously won’t apply to every single person on earth but is a good starting point.

If anything don’t try to learn a whole bunch of different shapes at once if you can’t even yet hold your handstand away from the wall. And prioritise mastering these 3 shapes before others.

That’s all friend!

=)

Sundi

PS. For online handstand coaching inquiries Click Here

So you're thinking of taking a handstand class in Melbourne? (or elsewhere)

Here's 4 things that you need to know to avoid making the wrong decision and wasting time, money and energy.

Whether you're a yoga enthusiast, acrobat, pole athlete, regular Jane or Joe and complete beginner. Taking a handstand class can be a great way to improve your strength, coordination and flexibility. Plus it is very fun! Like surfing, where you develop endurance and skill. But you're having such a great time that you don't even notice the suffering! He he.

Attending a handstand class can completely change the game if you have been struggling to learn from video's on Youtube. (especially if you are afraid of falling!)

Plus having a large space to practice in without fear of slaying your cat or kicking the dining table is peace of mind worth spending money on.

That said. There are some very important thing to take into consideration. Before you rock up to your first class with wide eyed excitement.

Such as

1.What to wear to your first handstand class? It can actually be dangerous if you get this wrong

2.Location, How can I find a handstand class in my area?

3.Class size, how many is too many? It is less than you think

4.How do I know if my potential teacher knows what he is talking about and can provide safe instruction? Without some simple guidelines this is very hard to figure out beforehand.

Luckily I got your back and we will explore these points below!

1.What to wear to your first handstand class.

Handstand classes in Melbourne are becoming increasingly popular. But for many people attending for the first time can be a daunting experience.

To make sure you can focus on your handstand technique and not worry about what you're wearing. Choose comfortable, light clothing that is not baggy. This will hide your joint angles and make it hard for your handstand coach to correct your form.

Clothing such as what you would wear to a yoga class is suitable - it needs to be breathable and not restrict the range of motion of your upper or lower body.

This way, you’ll feel confident that you are dressed for success before even attempting your first tuck jump!

2.How to find a handstand class in Melbourne.

You can sometimes find handstand classes that cater to adults at gymnastic clubs. But they are often in addition to a very busy schedule that revolves around teaching child superstars.

It is important that you seek out someone whom specialises solely in teaching adults. With handstands being their main focus.

A quick google search of your city (in our case wonderful Melbourne) will get you started.

Obvious things like finding somewhere close to home are important too. You don't want to be attending a handstand class in Frankston if you live in Williams town. Unless you truly love driving whilst throwing money out of the window! (no judgement here if that's your thing he he)

3.Class size, how many is too many?

When it comes to handstand classes, having too many students can be very problematic.

Different ability levels require different approaches.

Learning styles vary. Not to mention that one piece of advice may be what one student needs. Where as another may need the exact opposite correction! You wouldn't go to the dentist with 10 other people and ask for the exact same fillings, extractions and X-rays? ( at least I hope not!)

Thus the ideal student-teacher ratio should allow the instructor to dedicate one-on-one attention where needed.

In my experience. This number is around 8:1 ideally. Any more than 10 students per coach starts to seriously degrade the amount of focused tuition that is essential for progress and safety.

4.Teacher experience, how do I know if my teacher knows what he is talking about and can provide safe instruction?

The best way to know if your handstand coach knows what they're doing is simple: take a peek at their students.

Do they have a group of dedicated hand-standers performing impressive moves? If so, that's a good sign. See if you can browse their website for testimonials that speak highly of their services.

Expertise takes time to gain, so try to find someone who's been coaching for at least five years.

And don't forget about social media - browse through some of their posts, get a feel for their personality and teaching style to make sure your a good fit.

And lastly. In my opinion, A coach should be several levels higher in their own handstand ability than those whom they instruct. Walking the path before you. And truly understanding, both mentally and physically what is involved.

So in summary :

-You learned that function is more important than form when it comes to clothing.

-Where to start looking for classes in your area.

-How to filter out the great from the average handstand coaches

-Plus you also now have an idea what class sizes will allow you to get the attention you need.

I wish you all the best on your upside down quest!

=)

To make things even easier for yourself. You can click this link to see my very own options for Handstand classes in Melbourne.

https://www.subyhandstands.com/#new-page-3-section

Happy practicing

Sundi Suby

How Hula Hooping Can Help Your Handstands - Guest Post

Hula hooping and handstands… Believe it or not, they go together like strawberries and chocolate and make for a pretty delicious and highly complimentary combo.

These two activities are a match made in heaven!

First off, let's talk about how handstand training can boost your hula hooping skills. This means that if you’re a handstand-er, your probably going to find hooping easier than the average human.

When you're hooping, having a strong core is key for keeping that hoop spinning and stable for both on and off body moves. For those of you reading this who aren’t hula hoopers, on-body moves includes waist, chest and neck hooping and off-body moves cover a range of techy fun things including arm-hooping, isolations and weaves.

Handstands are a core-blasting workout. By working on your handstands, you'll be building a solid core that will translate to better control and stability when hooping.

The more you practice handstands, the more aware you'll become of your body positioning and balance, and the stronger you’ll become which will make your hooping not only look smoother and more effortless, but will ultimately help you drop into your hooping and find your flow.

The good news is that it works both ways!

Hula hooping can also help you improve your handstands.

Keeping that hoop spinning is a full-body workout that will strengthen and stabilise your core as well as giving you ridiculous grip, shoulder and wrist strength which comes in handy when you’re trying to hold a handstand.

The constant engagement of your core while hooping will make it easier to maintain proper alignment and control when you're working on your handstands.

Here are a few ways to integrate hula hooping into your handstand training:

You can do these hoop drills in your breaks between handstand sets or as stand-alone fun little fitness boosters. Hooping is a great way to ‘rest’ when you’re doing more intense hand stand training.

1. Arm hooping for shoulder strength and mobility

1. Waist hooping: Whatever you do, don’t make circles with your hips! Try a side to side rocking motion or a forward-back pushing motion. Start with feet apart and slowly work up to feet together. If you really want to challenge yourself, you can try feet together, tiptoes and arms reaching up to the sky. 5 minutes of waist hooping each day will really refine your abs.

1. Isolations for super-human grip strength and a tricep tickle

Give it a go! Get into the spin!

And, if you have any questions or want more hoop tutorials, check out the Hoop Sparx website. It’s a pretty fun place – think hen’s parties, roving performers, kids parties, circus things and even giant bubbles!

With sparkles,

Donna Sparx xo

The importance of going back to basics

Going back to basics

If you are an avid follower of my work you would have no doubt caught me yapping on about the importance of solid fundamentals in the past.

Basics could be defined as the necessary pieces of one level or tier of skill needed to then add additional layers of complexity/workload on top.

Here are some quick examples of how not developing far enough or maintaining your basics can trip you up in the long run.

Examples :

Shape changes - By making sure each shape is solid first it then becomes fairly easy to learn to transition from one to another. Think Isolation then integration.

Press handstand - By having a solid 30-40s freestanding handstand your wrists will have some conditioning to withstand the increased load pressing requires minimizing injury risk.

Plus you have something to actually press up into.

OAHS - In regular handstand you have two things to manage balance wise. Over balance and under balance. (Falling over and falling under)

In one arm handstand you additionally have the left and right plane as well as twisting either way.

Once over and under balance are on “auto pilot” you will have way less to multitask and can focus on learning how to correct these new variables.

An easy way to factor this into your own self programming is to include some basics as part of your warmup before more technical skills that are on the edge of your ability.

Not sure what “basics” are for you individually at your own current level?

That’s where a coach comes in handy.

I’m waiting =)

Online handstand coaching - CLICK ME

Open your shoulders in handstand

If you have tight shoulders definitely give this one a go!

And all time classic mobility drill.

The butchers block

Stretches your lats, pecs and triceps.

I like to alternate between a more active position by bringing the ribs in and spine flat (just like handstand) whilst trying to push the arm pits towards the floor.

And

A more passive position where I allow the spine to arch and let the chest drop towards the floor.

10-15s in each position back and forth for multiple sets of 60s or more

Handstand classes Melbourne - CLICK ME

How to tuck handstand

Drill #1 chest to the wall

Great for getting a feel for the shape and building the strength and mobility required before balancing your tuck.

Benchmark is holding 30s with the thighs parallel to the floor and a nice 180 degree (straight) shoulder angle.

*generally two hands away from the wall works best for most people.

Adjust the intensity by lowering the knees = more difficult OR lifting them = easier

Drill #2 back to wall tuck

Great for getting a feel for balancing the shape. Use the wrist and fingers to press the body off of the wall for short 1-3s reps of balance.

*For most people one hand distance from the wall works well.

Getting good at these two drills will make your journey to freestanding tuck far easier/possible.

=)

Online handstand coaching - CLICK ME

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