Below are 2 separate handstand workouts.
The first one is what I did with Ruslan every day in Offenburg.
The second one consists of wall exercises. He has not done any of those yet as we didn’t really have walls in Offenburg but those drills will be great for him. You can also do the wall stuff and then the freestanding drills after.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to Tuck to Straight | 2x4 | Make sure he goes slowly into the tuck. Elbows stay locked. Knees have to stay together. Deep tuck but do not round the lower back! Best to have a tiny arch in the lower back | |
| Straight to Straddle to Straight | 2x4 | The knees need to point to the floor in the staddle and not the direction of the chest. the back has to be straight and shoulders on top of the center of the hands. Ruslan really likes to arch like crazy in all straddle handstands! | |
| Tuck to Straddle to Tuck | 2x4 | He needs to take the most direct way from the tuck to the straddle and back. Imagine the ceiling was really low! don't allow him to push his legs up when going from tuck to staddle! | |
| Leg Circles | 2x2 circles each direction | 3-4sec hold in each position. He will cry that it's long but he really has the power! | |
| Straight Single Leg Isolations | 2x3 each side alternating | 4sec hold each position. Knees locked. legs parallel to the floor. He can almost do this alone. Dont let him trick you! Make sure he doesnt arch. middle of the hands, shoudlers, hips and top foot on 1 line. he will try to arch the leg that stays on top towards the back and push the chest open. Do not let him. It wont work! | |
| Tuck Single Leg Isolations | 2x3 each side alternating | knees stay together. make sure his tuck stays clean and tall! | |
| Lateral Leg Isolations from Straight | 2x3 each side alternating | 4sec hold each position. shoulders and top leg do not move! | |
| Single Leg Circles | 3x1 circle each side & each directin | 3-4sec hold in each position. He will cry that it's long but he really has the power! | |
| Deep Side Bends - Freestanding | 3x3 each side | this one is very difficult and he is not really ready for this but its good to get started as he needs them for oahs you guys can also practice them at the wall. | |
| Vertical Block Walks - Full Straddle | 2xdown up down up | also difficult. for now focus on going very slow and very clean. freeze every time the position or direction of movement changes. | |
| Vertical Block Walks - Legs Together | 2xdown up down up | also difficult. for now focus on going very slow and very clean. freeze every time the position or direction of movement changes. | |
| Zombie Press to Handstand on Floor | 3x5 | he needs help but he is not bad at this. make sure he stays clean |
Ruslan does not know any of these drills yet!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | ||
| Tuck Slides | 2x4 | 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. | |
| 45 Handstand Single Leg Tuck Slides | 2x3 each side | ||
| 45 Handstand Leg Isolations | 2x1 each side | 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! | |
| Half Slide Away | 2x3 | 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 stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders! | |
| Slide Away | 3x2 | 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! | |
| Straddle Slide Away | 3x2 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| L Handstand Single Leg Isolation Shrugs | 3x2 each side alternating | Elbows locked. Hands, shoulders & hips in 1 line. Bring your foot right above and push tall from your shoulders to visually get taller. Now hold this newly gained height whilst bringing the leg back to the wall slowly. | |
| L Handstand Pull to Floor | 2x3 | ||
| Lateral Wall Walks - Legs Together | 2x6 blocks there and back | Every time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low! | |
| Vertical Wall Walks - Legs Together | 2x down up down up | The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!