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Swing Up

How to Handstand

Swing Up

How to handstand

General Warm Up

Prehab

Wrists Prep

Handstand Technique Training

DemoExercise
Wall Walks
2x | 2 sets
L Handstand Single Leg Isolations
2x each leg | 1 set
L Handstand Leg Isolations
2x each leg | 1 set
L Handstand Wall Taps
2x each leg | 2 sets
Slide Away
2x | 2 sets
Tuck Slides
3x | 1 set
Tuck Jumps
5x | 1 set
Tuck to Straight
2x | 2 sets
Straight Single Leg Isolation Negatives
1x each leg | 2 sets
L Wall Jumps
3x each leg | 2 sets
Swing Up to L
2x each leg | 3 sets
Swing up To Handstand
2x each side | 1 set

Conditioning

Post Workout Stretches

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Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!

Elbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!

Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!

Start with a regular L Handstand leg isolation to a straight handstand. Now isolate the moving leg fully and bring it back towards the wall. Gently caresse the wall only. Do not put any weight against the wall and come back to the straight handstand. Do not move your shoulders or use the top leg as a counter weight. To adjust difficulty move your hands closer to the wall.

Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!

Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.

Start with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The only goal here is to align everything!

Focus on your tuck jump first. As soon as you have aligned your hips with your already aligned hands and shoulders extend your legs up in a perfectly straight line. Look at your hands and keep your elbows locked at all times. Elevate your scapula so your shoulders cover your ears!

Isolate the moving leg. Do not drop it down. Instead carry it down. Control the entire movement. Keep your hips and shoulders parallel to the floor at all times. Only when the foot can not travel any further bring the shoulders slightly towards the front and allow the hips to dip down. Do not use the top leg as a counter weight!

Jump as direct as possible in the L single leg isolation position. Do not touch the wall with the top foot. Do not move your shoulders at all during this drill, Extend both knees right away!

Weight in hands before you even start. Shoulders above hands. Swing hips and top leg right above. Do not bend the legs. Do not externally rotate. Do not bend your elbows!

Take it 1 step at the time. First swing to a single leg L. Then bring the second leg up as well. Swing the first leg exactly on top. Do not use it as a counter weight for the second elg. Keep both knees locked and your hips and shoulders squared. Make sure to have sufficient amounts of weight in your hands before swinging up and that your shoulders are already on top of the center of your hands.