Handstand Challenge

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  • mbaker566
    mbaker566 Posts: 11,233 Member
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    i don't do well facing the wall, i like to do a walk up to the wall.


    in the first few posts, there is a list of different types of practices and warm ups. @Orphia has posted some nice videos
  • OHFlamingo
    OHFlamingo Posts: 239 Member
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    Great for those who can do them! At 71, with two new knee replacments and a bad back, I have no urge to try this, and end up back in my wheelchair! I'll pass!
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    edited August 2018
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    Day 1 of Handstand practice (with the boys) is complete!

    https://m.youtube.com/watch?v=hKvJ1CwS5m8

    https://m.youtube.com/watch?v=yhlj5lFJtdE
  • BattyKnitter
    BattyKnitter Posts: 503 Member
    edited August 2018
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    So I would like to join but I'm not sure I am ready! I can't do a forearm stand so feel I,m not ready. I can do a headstand and I can do a knee tuck in tripod headstand but I can't extend my legs up yet. I don't kick up I bring my legs up slow and controlled.

    So can someone tell me if tonight's exercises are good to work towards handstand?

    I started with some wrist warmups, then did crow for a bit, then I made the mistake of trying to gently kick up into a headstand to gauge where I am at and almost broke my neck when my arms failed. Then I worked on some wall drills, I did some of those L thingies and walked my feet up the wall then held for as long as I could. After that I worked on kicking up into a headstand and holding up as long as I can, as I said before I can slowly brings my legs up but I was just tonight able to kick up and hold.

    Should I add anything else?
  • Orphia
    Orphia Posts: 7,097 Member
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    Welcome newcomers!!

    I really recommend the GMB link in the OP if you're looking for tips on learning handstands. I keep going back to it. They have an awesome YouTube channel.

    Thanks for the link to the splits challenge!
  • Orphia
    Orphia Posts: 7,097 Member
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    @Go_Deskercise Very promising! You've got most of the basics. One tip I got from this thread was to start your handstand with your hands on the ground. Then you're not throwing yourself up, which is good practice for when you move away from the wall, so you don't have to somehow come to a sudden stop. The more control you have the better.
  • Orphia
    Orphia Posts: 7,097 Member
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    mom23mangos wrote: »
    Beautiful lines @Orphia. Today was a good handstand day for me. My average hold is increasing to ~7-10sec. I got some nice long 20-30sec holds today too.

    @mom23mangos Wow, that's so great!!!

    Any recent realisations that might have helped?
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    Orphia, the best cues for me are as much weight as possible on my hands, stack hips over shoulders as much as possible before kicking up (for me this means bending my arms quite a bit - head close to the floor), then concentrating on almost lifting my legs rather than kicking. And the heel to toe bit is still the bomb. But then again I have the worst form of anyone.

    For the newbies, I have the Handstand One pdf from GMB and will be going through it myself shortly. The progressions are:

    Preparatory Elements

    Strength:
    PE1: Tripod (knees on elbows)
    PE2: Tripod Headstand
    PE3: Forearm Headstand
    PE4: Supine Floor Handstand Flexion with Weighted Bar
    PE5: Prone Floor Handstand Flexion with Weighted Bar
    PE6: Prone Floor Handstand Flexion Pulses with Weighted Bar
    PE7: 30s Wall Handstand
    PE8: 30s Rep Handstand Wall Run
    PE9: 60s Wall Handstand
    PE10: 60 Rep Handstand Wall Run
    PE11: Wrist Wall Handstand
    PE12: Forearm Supported Handstand

    Mobility:
    PE1: Static Seated Shoulder Flexion with Weighted Bar
    PE2: static Standing Shoulder Extension with Weighted Bar
    PE3: Seated Shoulder Flexion Reps with Weighted Bar
    PE4: Standing Shoulder Extension with Weighted Bar
    PE5: Standing Overgrip Dislocate with Weighted Bar
    PE6: Standing Undergrip Dislocate with Weighted Bar
    PE7: Prone Overgrip Dislocate with Weighted Bar
    PE8: Prone Undergrip Dislocate with Weighted Bar
    PE9: Standing Posterior Pelvic Tilt
    PE10: Prone Posterior Pelvic Tilt
    PE11: Bent Supine Posterior Pelvic Tilt
    PE12: Supine Posterior Pelvic Tilt



    Handstand Specific Elements

    SE1: Chinese Handstand
    SE2: Partial Wall Handstand Rep
    SE3: Partial Wall Handstand
    SE4: 10s Free Handstand
    SE5: Free Handstand Straddle
    SE6: 10s Parallette Handstand
    SE7: 30s Free Handstand
    SE8: Free Handstand Shrug
    SE9: 30s Parallette Handstand
    SE10: 60s Free Handstand
    SE11: Free Handstand Single Leg Tuck
    SE12: 90s Free Handstand
    SE13: Free Handstand Double Leg Tuck
    SE14: 120s Free Handstand

    Mobility
    SE1: Forearm Plank Posterior Pelvic Tilt
    SE2: Plank Posterior Pelvic Tilt
    SE3: Elevated Supine Posterior Pelvic Tilt
    SE4: Supine PPT Lower
    SE5: Suspended Arch/Hollow Pull
    SE6: Suspended Arch/Hollow Hold
    SE7: 45 Degree Long Hollow Hold with Hands
    SE8: 45 Degree Long Hollow Hold with Feets
    SE9: Long Hollow Wall Walk
    SE10: Long Hollow Rep
    SE11: Long Hollow Hold
    SE12: Arch/Hollow Hold
    SE13: 10s Long Hollow Rear Support
    SE14: 30s Long Hollow Rear Support
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    Maybe we can start from the beginning and do these together.

    Day 1
    Strength: 5 x 60s of Tripod
    kopstand_gehurkt1.jpg?height=200&width=164

    Mobility: Static Seated Shoulder Flexion with Weighted Bar - 10s after each work set
    hqdefault.jpg
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
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    Day 2 of practice

    https://m.youtube.com/watch?v=ejSVm-HIAVQ

    https://m.youtube.com/watch?v=F78i7xo03us
  • mom23mangos
    mom23mangos Posts: 3,070 Member
    edited August 2018
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    Good job @Go_Deskercise ! Helpful hint on kicking up with your hands already in the floor - pump your leg a few times to get the momentum needed to bring your body up.

    Day 2 of Handstand Preparatory Elements

    Strength - 5x60s Tripod Headstand
    z8bd9992ma82.png

    Mobility - static standing shoulder extension with weighted bar. 10s after each set.

    https://youtu.be/xLeslHMjRC4
  • Orphia
    Orphia Posts: 7,097 Member
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    With "tripod headstands" I always try to keep the three points of contact equal (2 hands and head). Slight movements with legs and arms let you make adjustments all the time to keep your balance.

    I'm really used to doing these, but when I try handstands, my "slight movements" seem so much more extreme and sudden, and knock me out of balance. :smiley:
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    Day 3 Handstand Preparatory Elements.

    Strength - 5x60s Forearm Headstand

    wtzcre5s2bok.jpeg

    Mobility - Seated Shoulder Flexion Reps with Weighted Bar

    Keep bar overhead and open chest and lean through. 5 reps after each set.
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    If you can’t make 5x60s, use the following progressions until you can.

    ebptljgx057n.png
  • Orphia
    Orphia Posts: 7,097 Member
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    Which is supposed to be harder / better handstand prep - tripod or forearm headstands?
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    Orphia wrote: »
    Which is supposed to be harder / better handstand prep - tripod or forearm headstands?

    I find it harder to balance in a forearm headstand and the progressions go increasingly more difficult with tripod first and then forearm, but they are both good.

  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    I totally failed today's next exercise. I knew I would. I almost want one person to sit on my arms and another to sit on my low back and see if I can physically straighten out.

    Day 4 Handstand Preparatory Elements.

    Strength - Supine Floor Handstand Flexion with Weighted Bar

    https://www.youtube.com/watch?v=bQnOssFQ89Y

    The picture I had, had the arms all the way on the floor.

    Mobility - PE4: Standing Shoulder Extension with Weighted Bar - 5reps after each set

    https://www.youtube.com/watch?v=BS_JIvS-Pqo


  • BattyKnitter
    BattyKnitter Posts: 503 Member
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    Can anyone tell me why GMB suggests bailing out using a cartwheel instead of just wheel if you overshoot or lose your balance?
  • mom23mangos
    mom23mangos Posts: 3,070 Member
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    BattyKnitter wrote: »
    Can anyone tell me why GMB suggests bailing out using a cartwheel instead of just wheel if you overshoot or lose your balance?

    It's a lot safer and less scary. But whatever works for you. I don't technically cartwheel out of mine as I keep my hands on the ground, it's cartwheel-esque. I just go off to the side. Always the right side for me.

    Sorry guys, I didn't get the next progression up. Work was busy today and it was rest day for me. First day in a long time I didn't practice handstands.
  • Orphia
    Orphia Posts: 7,097 Member
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    BattyKnitter wrote: »
    Can anyone tell me why GMB suggests bailing out using a cartwheel instead of just wheel if you overshoot or lose your balance?

    What's "wheel"?

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