Exercise No. 4 Handstand

The most basic of movements but still an impressive feat is the handstand. It's not hard, at all. So how do you get into it and learn how to hold your body up on just your hands? Well I'm here to help with that. I'll teach you step by step and also I will give you tips on how to make it look better and cleaner.

Just so you know, I drew that picture. Not bad...

   It's important that you get a good handstand if you get into doing handstands. I say this because I see a lot of people do handstands with poor form, and they can't stop moving around either because they don't have the core control, center of gravity, and the necessary shoulder strength. So I will build you into the handstand, that way you will not end up with bad form and you will be able to perform a spot on good looking handstand.

   Your first step into attempting the handstand, is being able to do forty push ups in a row. Why do I say this? Strength, that's why. Push ups build it up.

   Next is knuckle push ups. Get to about thirty of those.

   Now, when you're past the push ups, you need to progress into the tuck planche. After getting a good tuck planche, get to about five tuck planche push ups. This gives you necessary desired strength and stability. It's important you learn this because you can easily move around in a hand stand but you cannot move around in a tuck planche easily. So the tuck planche will allow you the stability instead of having to move around all of the time which makes your handstand look bad. A good handstand is a stead handstand.

   Now, to continue on this movement, try pressing out of a tuck planche a few times. Don't stick the handstand, just try sticking your feet out and up. Up is the direction you want to go. Once you have gotten to the press out, the handstand shouldn't a problem in the slightest for you.

   

Handstand: 

   To get into the handstand, you step into it performing somewhat of a middle split, but bringing your legs together or straddling the air with them. I find it easier to hold a handstand for long with my legs together, but you find your own preference for it.

   When you are in the handstand, shift your shoulders as desired, but do not move your hands. Arch your back slightly if you feel it to help, and keep your feet over head in a good position holding the center of your weight in the proper position. Keep your elbows from bending, but do not lock them.

   Straighten your shoulders. And to get a good straight handstand, you can simply stick your head between your arms and get a perfectly straight handstand.

The width you prefer to have your hands at when you do a handstand is your own preference. I personally don't mind about the width I have mine at. But you can simply change your handstand width at each attempt. And once you get good enough you can shift your hand placement width in the handstand itself. So good luck!

-The Fitness Cookie