Want to achieve a freestanding handstand? It’s a feeling like no other! Building stamina and proper alignment is essential and practicing long holds on the wall is a great way to start.
🍌Avoid the Common 'Banana' Back: An arched back is common in wall handstands, but it won't help with optimal alignment. This tip offers some better alternatives!
Training Tip: Whether you're training on the floor or in the air, the 'boring stuff' can sometimes be the most important. Watch the video below for a detailed breakdown and pointers.
Safety Tips:
Clear your surroundings of furniture and pets.
Avoid practicing on mirror surfaces or near windows.
If you are new to handstands, have a spotter nearby.
Warm-Up: Start with a warm-up to prepare your shoulders and wrists:
Wrist circles
Arm circles
Shoulder shrugs
Plank hold
Scapula push-ups
Shoulder taps
Hollow body hold
🤸♀️ HANDSTAND ON THE WALL 🤸♀️
Option 1: Back to Wall
Place your hands shoulder-width apart a few inches from the wall.
Kick up into a handstand, bringing your legs together.
Bend one leg and squeeze your knees together, balancing on your toes.
Draw abs in a drop front ribs down toward hips to maintain a hollow body position.
Gaze between your hands.
While this position is a good starting point, it doesn't promote the best handstand alignment. For better results, try the next option.
Option 2: Chest to Wall (Better Option)
Start with your back to the wall, squat down, and touch the floor.
Walk your feet up the wall and bring them together.
Push through your shoulders, pull your ribcage in and squeeze your legs together.
Aim for a hollow body shape: chest on the wall, abs pulling in, and thighs and feet touching the wall.
Progression:
Once stable, transfer your weight to one side and take a small step towards the wall with your free hand.
Continue taking steps until your chest touches the wall.
Hold for 30 seconds, gradually working up to 2 minutes.
Breathe through your nose and keep your mind occupied with a song, counting, or reciting the alphabet backwards.
To Exit:
Make sure you've saved enough energy to exit safely!
Walk your hands forward away from the wall.
Walk your legs down slowly.
Alternative Entry/Exit: If you can do cartwheels, place your hands a few inches from the wall and cartwheel up and down.
Regular practice of long holds on the wall can significantly enhance your handstand training. Just a few wall holds each week can lead to noticeable progress!
Want to work on your press handstand? To achieve a press handstand, you need a solid foundation with a straight handstand to press up from. It doesn't have to be perfect, but a strong base is essential. For tips on the press handstand, click here for a free guide!