Ever tried kicking up into a handstand only to wobble like a leaf in the wind? You’re not alone. Handstands captivate us with their elegance and strength, but getting there takes more than just brute force. It takes a plan. If you’re determined to hold that 10-second handstand—or even progress to a solid minute—let’s lay out a roadmap to turn your handstand dream into a reality.
Why Handstands as an Adult Are Tougher Than You Think
- Not Just Playtime: Unlike when we were kids and could tumble and roll without a care, adults face tight muscles, old habits, and a body that doesn’t respond the same way.
- The Balancing Act: You need a blend of core strength, wrist mobility, shoulder power, and the ability to get comfy being upside down.
- No Shortcuts: Spoiler alert—you can’t just kick up a dozen times and hope for the best. Consistency, targeted mobility work, and proper technique are your new best friends.
The Handstand Blueprint
The secret to a 10-second handstand hold was explained in deeper detail by Trevor Hash, a movement coach who co-founded Strength Side. He spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1.6 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.
To master handstands, you need to build strength, mobility, and endurance in the right areas. Here’s how you can start:
1. Tackle the Stiffness
Years of sitting and working at desks have a sneaky way of making your back and lats as tight as a drum. Before even attempting a handstand, it’s crucial to loosen up.
- Hanging Drills (30-60 seconds): Hang from a bar, focusing on a strong core while pulling your ribs down and opening your shoulders. This helps counter stiffness and aligns your body better for handstands.
- Butcher Block Stretch: This one’s a saviour for stiff lats and triceps. Grab a broomstick, place your elbows on a surface, and lower your chest. Hold a tight core and don’t cheat by arching your back.
Source: Courtesy of CrossFit Inc.2. Master the Hollow Body Hold
This move teaches your core to stay engaged and your lower back to stay glued to the floor, which mimics the hollow body position needed for handstands.
- Goal: Hold this position for 30 seconds to start, progressing to 60 seconds with arms and legs as low as possible. If you can nail this, your core strength will be up to the task.
The Unsung Heroes: Wrist Strength and Mobility
Think handstands are all about shoulder and core power? Think again. Your wrists are the real MVPs, bearing the brunt of your body weight and keeping you balanced.
- Shoulder Leans: Shift your shoulders forward past your hands to get a good forearm stretch and activate your wrists.
- Finger Push-Ups: Build strength through your fingers so they can help correct your balance when you’re upside down.
If your wrists are exceptionally tight, don’t fret—parallettes can be a game-changer. They reduce the pressure on your wrists and give you a different kind of challenge since you can’t rely on your fingers for balance.
Source: Anastasia Shuraeva on PexelsGetting Your Body to Work as One: Chest-to-Wall Drills
This drill is gold for refining your line and learning how to push your shoulders up. It’s where your quest for that effortless, straight-line handstand begins.
- Technique Tip: Start with your hands a hand’s length away from the wall. Walk your feet up and hands in until your chest faces the wall. Always look down at the ground to mimic where you’ll be focusing when the wall isn’t there to catch you.
Handstand Walks: The 5-Step Progression That WORKS!
Solving the ‘Banana Handstand’ Problem
If you find yourself arching your back, aka the “banana handstand,” it’s a sign your shoulders aren’t flexible enough or your core isn’t engaged. It’s totally fine at first—everyone does it. But to hold a handstand longer and with less energy, aim for a straighter line.
- Adjust Your Training: Work on mobility to open your hip and strengthen your core to tuck your pelvis under.
The Kick-Up and Balancing Act
When you’re ready to kick up into a handstand, practice with intention:
Source: Isabella Mendes on Pexels- Split-Leg Kick-Up: This beginner-friendly method helps guide your hips over your shoulders without needing to hold the position for long. Remember, eyes between your hands, and shift your weight to your knuckles.
- Handling Fear: If you’re scared of flipping over, it’s natural. Most of us instinctively keep our weight in our palms to bail out quickly. Gradually work on shifting your weight forward, and practice bailing out by turning to the side, almost like a cartwheel.
Final Thoughts: Trust the Process
Handstands aren’t built overnight. They come from consistency, patience, and understanding that progress will look different for everyone. Whether it takes you six months or more, the journey itself is a fantastic way to get your body moving better and stronger than ever before. So, grab a wall, find your centre, and remember: every second upside down is a step toward defying gravity.
Carry Yourself – How to Master the Handstand Push Up
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.