Sooo what even is a handstand? Why do I want to stand on my hands when I got feet? And will I get my one arm if I do this for a week? Ask us anything, but find the most relevant Q&A’s regarding training here.
It’s fine! Really, it is fine if you can’t do some of these exercises yet. Being upside down requires very specific strength and awareness that takes time to build. If you find yourself unable to do a specific exercise ask yourself what the issue is and how to scale you could scale down:
E.g. the L-Handstand against a wall might be too much load in the beginning, causing you to collapse in your shoulders. To prevent this you could scale down and do the same exercise on a box/chair to help distribute the load. If this is still too much, you can do it with bend knees to decrease the lever of force.
In our full beginner-advanced courses we’ll offer step by step progressions and in-depth descriptions of all exercises to ensure the best possible progress.
Being afraid to fall awkwardly is perfectly normal. Try to make the exercise “safer” for you. This can be done in various ways:
1. Gradually increase intensity or range of motion of the exercise, until you are physically stronger and more confident.
2. Learn to bail out of the handstand. Knowing how to cartwheel out of the handstand when losing control will help you tackle any fear.
3. For mental support in the beginning you can also position yourself in front of a mat or (last resort) wall. Although if you are using the wall, remember to not let your legs touch the wall by default (unless it is part of the exercise). Exercises done with back facing the wall tend to invite bad habits: such as arching of the lower back, or lack of shoulder elevation.
This program is designed to be done twice a week, with at least one day of rest in between each workout. You can increase training volume (aka time in handstand) gradually, but give your body time to adjust properly to prevent overuse injuries. You can absolutely continue your usual training, but take note of how you feel to adjust the load if needed.