Perfecting Your Line
Are you stuck in a Banana Back Handstand? Do you wish you could stay balanced in a straight line? Achieving better alignment in a handstand is not a quick fix but a continual process. This video establishes the correct direction to begin or accelerate this process.
We breakdown the role of each individual body part while in the handstand position. We then add the weight of gravity and the control of balance to challenge the whole body's coordination while maintaining its position.
Exercise Breakdown
0:09 Belly/Prone Elongation
1:29 Back/Supine Elongation
2:11 Transferring Balance Upright
3:40 Transferring Balance Upside Down
Hands for Handstands
When in a handstand don't overlook your hands. Your hands are the first point of connection, the first point responsible to help you balance. If your foundation is off, even the slightest bit, maintaining balance gets infinitely harder. Use this video to create good habits if you're new to handstands or to fine tune your line, if you have been practicing for a while. Balancing a handstand is a fluid process of making continual subtle adjustments with your open, active, intelligent, alighned hands.
Exercise Breakdown
0:20 Wide Base of Support
0:48 Open the Palm
1:34 Weight in the Fingers
2:11 Wrist and Elbow Alignment
2:19 Hyperextension
3:14 Bent Arms
3:58 Downward Dog Walks
4:41 Arch of the Hand
Jump to low H2H
The jump to low hand to hand is the most direct entrance to the skill and prepares the partnership for higher level hand to hand skills in both L-basing and standing acrobatics. In this video we review our thoughts on consistency of the grip, directionality of the jump and mindset/responsibilities for each roll.
All Levels Handstand Wall Workout
This is a 40 minute technique and conditioning video for handstands. These wall exercises will help you develop strength, mobility, and body awareness for handstands. The exercises in this video are divided into three levels: beginner, intermediate, and advanced. It includes:
* Full warmup
* Wrist strengthening exercises
* Conditioning exercises
* Progressive wall drills
* Ending stretches
Feel free to follow along with me, or pause the video and do them on your on time!
How to Balance a Handstand
In this video, we discuss the mechanics of how you can use your shoulders and your hands to manage the balance of your handstand.
Increase Handstand Strength FOR BEGINNERS
If you want to learn to handstand but you can’t get up against a wall yet where do you begin?
The goal of this video is to help us develop transferable handstand strength for beginners so that we have the confidence to start working on the chest to wall handstands and back to wall handstands that you see in typical gymnastics and calisthenics handstand drills.
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Featured in this video:
How To Bail Out of a Chest To Wall Handstand
https://youtu.be/fSdS5T2kgps
Increase Overhead Mobility
https://youtu.be/c3vxf1euvvA
Full Frog Stand Tutorial
https://youtu.be/m6Dsxcuv4Xs
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cali to the crowd™ is a vlog to help inspire action and to democratise calisthenics and fitness for people at all fitness levels
Shoulders For Handstands
Handstands uniquely require shoulder strength as well as core integration with the arms in an overhead position. In this video we use elbow stand exercises to isolate the actions at the shoulder joint, break bad habits of compensating in the lower arm for shoulder weakness, and build handstand specific strength and stability in the whole chain. These techniques are great for beginners gaining confidence being upside-down or experienced hand balancers looking for new a challenge.
Exercise Breakdown
0:09 Should Blade Slides
0:53 Dolphin
1:28 Single Leg Lifts
2:21 Walk Up the Wall
3:25 Single Leg Tuck Press
4:53 Elbow Stand Balancing
Star to Extended H2H Variation 2
In this variation we start in a modified star/biceps stand position that allows the base to more easily get their arms to a straight stacked position. Flyers often enjoy this entrance as it gives them a different levels of control by allowing them to push themselves up into their handstand.
One arm Handstand Tutorial part 1
In Part 1 we are working towards assisted one arm fingertip holds.
I explain the basic fundamentals of my balance concept and walk you through several exercises to reach a comfortable and efficient technique, to be able to go to Fingertip assisted one arm handstand holds.
You are going to get an understanding of alignment and bodyawarniss as well as several drills to work with.
Musik
Friedenstaube by Sascha Ende
Link: https://filmmusic.io/song/286-friedenstaube
License: http://creativecommons.org/licenses/by/4.0/
Headstand transitions
This video talks about some basic (and not so basic) headstand freeze transitions!
Video Includes headstand to: handstand, crow, air baby and elbow freezes!
Here is a guide to the key parts of the video:
00:00 Introduction, training techniques and tools.
00:39 Head to handstand transition - progressions and tools
03:38 Head to Crow transition
04:20 Head to Airbaby transition
05:25 Challenge round:head to Crow to Airbaby
05:49 Head to elbow transition
Base Forearm Position for Hand to Hand
While it may seem like a minor detail the positioning and movement of the bases forearms has everything to do with the bases potential to create stability for the flyer and consistent feeling for both partners.
Assisted Press Handstand Lift-Off (Partner Drill)
It can be a challenge to feel the moment of lift off in a press handstand, that moment where your feet float away from the floor can feel like a complete mystery even for someone quite strong and possibly even with a solid handstand.
The lift off moment is the culmination of a unique combination of shoulder strength/position ( pooosh!), hip/spinal mobility ( hollow pike compression) and timing. It can be hard to find this moment/ engagement/ position since you've never been there, its a lot of exertion and it happens at a particular moment.
This partner drill is a great way to slow that moment down, reduce the weight of the lift off and possibly find the feeling of "floating" and accumulate some very relevant time under tension.
Front Plank to Reverse Hand to Hand
Transitioning from Front Plank to Reverse Hand to Hand is a great entrance for those comfortable with L Basing transitions to start entering into the RH2H position.The flyer is able to fix their shape in handstand shape while the base can use arms and legs to transfer the the flyer into a handstand in way that can be very controlled.
Star to Hand to Hand
Entering in from star is one of the most common entrances to L-basing hand to hand. This entrance has the advantage of the flyer getting to start in a nearly finished handstand shape while the base can lower them down into the hand to hand. It asks for a strong understanding of the flyers handstand shape and a steadiness of the hand connection as the base lowers the flyer into position. In this video we give our breakdown of the key points and micro progressions to make this skill smooth and predictable.
One arm Handstand Tutorial part 2
In Part 2 we are working towards balancing the one arm handstand as well as strength and conditioning exercises to move on further.
We are starting at fingertip assisted one arm holds and work our self through common mistakes towards the freestanding one arm handstand. With that in our arsenal we visit several drills to become stronger, more consistent and ready to move further to more complex one arm handstand exercises and shapes. The goal here is to acheave the one arm and get ready for more !
Musik
Friedenstaube by Sascha Ende
Link: https://filmmusic.io/song/286-friedenstaube
License: http://creativecommons.org/licenses/by/4.0/
Back Bird to Hand to Hand
Loading in from a back bird is often one of the first load-ins to hand to hand to become accessible. It offers an ability for the flyer to move linearly into their handstand with a clear dismount in case it doesn't wind up perfectly stacked.
Star to Extended Hand to Hand V1
In this video explore the movement of base pressing flyer from star directly to extended hand to hand. This variation asks our partnership to find a strong hand to hand shape while still connected via star and understanding the pathway the flyer must travel to reach our finished H2H position. We share our thoughts and tricks on maintaining a strong connection and timing of transferring the weight.
The relationship of shoulder and spine positions in a handstand
Often people come to the conclusion that because their shoulders "aren't open" in handstand that the shoulders are not flexible enough and that they need to stretch more or use other means to increase range.
This may not be necessary, as an open shoulder angle in handstand can easily have just as much to do with your shoulder engagement, balance strategy and spinal shape as it does with passive range.
In this video Sean demos the consequences of these different variables and shows a wall drill useful in finding the action of shoulder flexion.
Shin to Foot to Reverse Hand to Hand
This entrance to RH2H takes advantage of the flyers hips already being elevated to around the height needed for their handstand. While most entrances to handstands involve a flyer needing to press up on top of a higher surface this entrance allows the flyer a rare oppurtunity for a flyer to come down into a handstand. As such the details of how a base can provide support and smooth pathway for the flyer as the come down are essential for making this entrance consistent.
Handstand Jumps for Hand to Hand
Before we ask a flyer to jump into a hand to hand we review the demands of this jump. Emily breaks down the mechanics of jumping into a handstand on the floor and onto and elevated surface. She also discusses the differences in mindset between solo handstands and handstands for H2H. Other topics include spotting handstand jumps and the basic variations on the handstand jump.
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