Learning how to perform a handstand can be a very scary task. Being inverted is not a position that we are commonly familiar with. Learning how to be OK with the upside down movement is something that can be learned over time. You can practice being inverted by hanging off the side of your bed or staying in a downward dog position with a higher incline. Keep in mind that you need to remember to breathe as you are inverted will also calm your fears.
Then you can start to practice small progressions like the arm balances to help build upper body strength. One of the best arm balances is the crow position in yoga. Learning how to use your body and trust yourself is key when performing a handstand.
Now the trick is getting up there. Your body is going to have two options. You can use A LOT of force to kick up the wall OR you will not use enough force to get up there. You want to use less is more theory, even though you want to really kick up there, you don’t want to slam your body into the wall either. The is some amount of grace to this movement.
Once you get onto the wall try these tips to get comfortable with being there!
Hand Stand Tips
- When in the handstand position, the fingers should be pointing straight ahead at about a 45 degree angle from the middle finger with all fingers fairly well spread. Grip the ground with fingertips for control.
- Keep the elbows locked at all times. If you don’t keep them locked then your weight is being supported by your musculature, rather than you bone structure. No matter how strong you are, your bones are stronger and we need them to be actively working.
- Shrug your shoulders towards your ears. The reason for this is that it creates a better locked-out structure once again.
- Regardless of whether you’re doing a straight or curved handstand, you’ll want to maintain tension in your core. Don’t just allow you lower body to flop wherever it might with gravity. Tighten your core and hold your abs tight.Make sure you are breathing as you are holding your core.
- Handstands against the wall can be held with the legs straight and the toes pointed.This is ideal as squeezing your legs together helps with the tight position and this will be important if we move forward to freestanding.
- Look at the wall behind you to bring your head to a neutral position, in line with the arms.
Once you can master this progression, you can take it to the next level by adding in hand stand holds, shoulder taps, assisted holds off the wall and then finally hand stand walks
- References
- http://breakingmuscle.com/bodyweight/5-steps-to-work-through-your-fear-of-handstands
- http://www.chrisstroud.net/handstand-pushups-progression-crossfit/
- http://chrissalvato.com/2013/07/crossfit-and-handstands/