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Handstand Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

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Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W
1x8
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Straight to W
1x8
On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
1x8
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!
Elbow Lift
1x8
Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Move slowly! The longer this takes the more control and strength you will develop!
Shoulder Shrug on Stomach against Elastic
1x8
Reach as tall as you can and cover your ears with your shoulders.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Shoulder Lift on Floor
2x4
Hover your chin close to the floor.
Lock your elbows and look at your hands.
Do not lift your chest off the floor. Isolate the movement into your shoulders.
Straight to Tuck on Back
2x4
The distance between your feet and the floor should stay the same the entire time.
Lift your hands off the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!
Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Half Superman Plank Push Up
2x4
Look at your hands and keep them around shoulder width apart.
Push your lower back up and engage your core to create an even and slightly rounded line.
Flex your feet on the floor and keep them next to each other.
Prayer Pose Stretch
8x
Keeping your hands in a vertical position push them down in front of your body towards your belly button.
Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition.
Keep your shoulders depressed and squared with your hips.
Overhead Wrist Curl
10x each side
Place your hand overhead, lock your elbow and elevate your scapula. Look towards the front.
Open your hand every time your wrist moves into extension and fully close as you move into flexion.
Train your forearm muscles and fingers in exactly the way that you need the when fighting for balance in handstand or when gripping a bar or rings.

Wall Handstand Training

DemoExerciseReps/SetsHow to/Cues
Wall Walk
3x2
Take small and controlled steps with your hands facing towards the front.
Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.
Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Tuck Slide
2x3
Keep your knees together and make them touch the wall as you pull them down.
Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.
Lock your elbows, elevate your scapula and look at the spot in between your hands.
45 Handstand Single Leg Tuck Slide
2x2 each side none alternating
Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.
Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
45 Handstand Lateral Leg Isolation
2x2 each side none alternating
Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the leg is on top it needs to be in parallel.
Focus on the immobile leg. Keeping it perfectly still is much harder than moving the other one to straddle and back.
Due to the nature of this exercise you will be slightly piked in your single leg straddle position. This is ok as you gain lots of shoulder strength and coordination but moving the wall leg not just against gravity but also against the friction of the wall. Find a flat and even wall and wear slippery socks!
Half Slide Away
2x4
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Do not place your hands too far away from the wall. The main focus of this drill is not conditioning but technical refinement.
Keep your elbows locked and elevate your scapula fully at all times.
Slide Away
2x2
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Move slow and stay in control at all times. Do not use momentum to get off the wall. Do not jump off the wall and do not take 1 foot at the time off the wall.
Come back to the wall with your entire body from wrists to toes in 1 straight line.
Straddle Slide Away
2x2
Don't just lock your legs inside of your hips but actively push them open. Do not accidentally close your legs whilst leaning towards the front., Lock your legs inside of your hips. Do not accidentally close your legs whilst leaning towards the front.
Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.
Keep your elbows locked and elevate your scapula fully at all times.

Conditioning

DemoExerciseReps/SetsHow to/Cues
L Handstand Shoulder Correction - Feet on Box
2x4
Every time your shoulders pass on top of the center of your hands stop for a moment, push out extra tall and move on.
Lock your elbows and look at your hands.
In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
L Handstand Walk - Feet on Box
2x3
Take small and controlled steps with your hands facing towards the front.
Do not look at the box. Instead focus on a spot on the floor in between your hands.
Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
L Handstand Shoulder Shrug
2x6
Lock your elbows and look at your hands.
Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.
In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

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