Handstand Challenge

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  • mbaker566
    mbaker566 Posts: 11,233 Member
    in running they talk bout how positive self talk is a key to success. probably the same here. and something i need to practice. i am not a fan of handstands and head stands, and i'm adding baby chest stands in low aerial. but if i say good things maybe i'll dislike it less
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    edited August 2018
    TiisTitanium wrote: »
    Yes I go through the same thing regularly. In my handstand class on Wednesday my trainer was trying to make me do a new trick and I was telling her I just can't do it as I have a huge mental block. She made me do it anyway and I was fine. I really need to more positive visualisations about it all as I have the strength and the body positioning but my mind says I am not good enough. Weird.

    I am counting down the days to my UK holiday. Hopefully I will get to do some handstands in new and exotic places :)

    Just watch this over and over and over. And watch the visualization and focus before the final attempt.

    https://www.youtube.com/watch?v=0cF2LyYGDWA
  • Orphia
    Orphia Posts: 7,097 Member
    Insightful, @mbaker566

    Nice video @mom23mangos
  • Orphia
    Orphia Posts: 7,097 Member
    I think I pinched a nerve doing pike press-ups on July 1. I've had a pain in the neck/back since then when I sit or lie for a long time. Fine when running and moving.

    The good news today though is I held a handstand for maybe 12 seconds after one touch of the wall.

    https://youtu.be/zt9ccmVHs1s
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Looking beautiful @Orphia ! I'm sorry about your neck pain though. I hope it gets better. I'm still practicing every day. And I'm still inconsistent in nailing my kick ups. 🙄

    Got a few good holds in today. I fast forwarded my fails. 😜 I also apologize for being half nekkid in most of my videos, but it helps me to see how off my alignment is. I guess I need to invest in some tight shorts. LOL

    https://youtu.be/wAiygMd7RvE
  • Orphia
    Orphia Posts: 7,097 Member
    @mom23mangos Awesome holds!

    Thanks for asking about my neck. It's a lot better the last couple of days after stopping doing the pike press-ups.

    Managed an 8 second free hold this morning.
  • Orphia
    Orphia Posts: 7,097 Member
    Day 68. My longest hold! 14 seconds, off the wall.

    https://youtu.be/rdqhxm2E440
  • TiisTitanium
    TiisTitanium Posts: 235 Member
    Fantastic @Orphia. You are totally nailing the handstand thing.

    Working on some of my handstand variation tonight and finally managed to pull off the chair handstand move so feeling happy with myself
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i got nothing people. i cannot hold to save my life. i'll keep trying

    you all are doing great. i see improvement with you guys
  • Tallawah_
    Tallawah_ Posts: 2,475 Member
    OMG!!! Straight up first time into a 8+ sec handstand!!!

    Today my bedroom tomorrow the world!!! :smile:
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    That's awesome @Tallawah_ !!!! Got to love sticking it on the first attempt.
  • Orphia
    Orphia Posts: 7,097 Member
    Still doing 5 min stretching, strengthening, and handstands daily.

    Today my wall holds were crappy, then I tried a free handstand for the first time in about a week, and held one for 3-4 seconds first try, so I was happy about that.
  • Orphia
    Orphia Posts: 7,097 Member
    Aug 01 – 5 min inc pike press-ups
    Aug 02 – 5 min
    Aug 03 – 5 min
    Aug 04 – 5 min inc 12 seconds off wall
    Aug 05 – 5 min inc straight into 8 second hold
    Aug 06 – 5 min inc forearm headstand
    Aug 07 – 5 min inc 14 seconds off wall
    Aug 08 – 5 min
    Aug 09 – 5 min
    Aug 10 – 5 min inc 3 second free
    Aug 11 – 5 min
    Aug 12 – 5 min inc Crow & free
    Aug 13 – 5 min inc Crow & free
    Aug 14 – 5 min inc Crow & free
    Aug 15 – 5 min inc Crow & free
    qdsv9jlaxph4.jpeg
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Must have been a crane/crow day. I threw some in today too.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    great work :smile:
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    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.
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    Alright, I've been a stalker since page 1, but I'd actually like to participate.

    How do I even start?? I can kick up into a handstand but can't stay up without wall assistance. I can do a headstand with very minimal wall assistance.

    Should l just keeping kicking up into a wall handstand and trying to move away from the wall?

    Any advice greatly appreciated!

    Side note: I am also trying to learn to do the splits, but I don't see a group for that. If anyone has any tips on that too, that's be great.

    Thanks all!
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Welcome @Go_Deskercise !!! I think it's best to practice facing the wall at the beginning. Walk your legs up the wall and hold for as long as you can. Also, if you can do an L-stand, that is great practice - walk your legs up the wall until torso is directly over your shoulders/hands and your legs make a right angle. There are some great pics in here of people doing that.

    Shoulder and thoracic mobility are key to successful handstands - otherwise they are really ugly like mine where I have to power through on bicep strength rather than good form.

    Also - we DO have a splits challenge going on. It's just been fairly quiet over there recently.

    https://community.myfitnesspal.com/en/discussion/10661835/30-day-splits-training-challenge#latest
  • Go_Deskercise
    Go_Deskercise Posts: 1,630 Member
    mom23mangos wrote: »
    Welcome @Go_Deskercise !!! I think it's best to practice facing the wall at the beginning. Walk your legs up the wall and hold for as long as you can. Also, if you can do an L-stand, that is great practice - walk your legs up the wall until torso is directly over your shoulders/hands and your legs make a right angle. There are some great pics in here of people doing that.

    Shoulder and thoracic mobility are key to successful handstands - otherwise they are really ugly like mine where I have to power through on bicep strength rather than good form.

    Also - we DO have a splits challenge going on. It's just been fairly quiet over there recently.

    https://community.myfitnesspal.com/en/discussion/10661835/30-day-splits-training-challenge#latest

    Eeeek I find facing the wall completely terrifying lol. If I fall backwards then there is nothing there to stop me from flopping to the ground. I guess that's a fear I'm going to need to get use too!

    Thank you for the help and the link to the splits challenge!!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    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
    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
    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
    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
    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
    @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
    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: 3,069 Member
    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: 3,069 Member
    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
    Day 2 of practice

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

    https://m.youtube.com/watch?v=F78i7xo03us

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