Handstand !

CatsEyes started this discussion · 12/3/2013

Hello everyone ! I was just wondering how you work on your handstand. I've trouble with that ! Even as a child I couldn't do it ! But I think it's a wonderful way to work on core strenght and balance and you can get some interesting transitions while pole dancing. Did you get it before starting pole dancing ? how long did it take you ? I found that program : http://anthonymychal.com/2012/04/how-to-become-a-handstand-beast which seems interesting but well, i've tried it yesterday and that didn't go anywhere ! I was able to do that "hollow body" with straight legs but I could get further down ! Any tips ?

18 replies

chemgoddess1 · 12/3/2013
I would start with headstands against the wall or your pole first o learn how o stabilize your core. Handstands require a lot of upper body strength along with core so it you have neither then it is difficult to master. Who I was teaching I taught reverse handstands using the pole prior to even working on the wall.
Krissykiki · 12/3/2013
I just completed a 30 days of Handstand Challenge and I found some great resources to help me along. http://www.nerdfitness.com/blog/2013/10/24/how-to-handstand-better-than-luke-skywalker/ In that article you will find some great exercises for those who are brand new to handstands, those wanting to strengthen their handstands and those are working towards free standing handstands. :)
Nerd FitnessHow to get started with handstands. | Nerd FitnessLearn how to finally do a handstand, from getting over fears to the exact progression you'll need.
chemgoddess1 · 12/3/2013
I saw that article on Facebook and you just reminded me that I really want to do this! well I can do handstands up against the wall and the pole and then hold for a few seconds I cannot do a free standing one and it drives me crazy!
CatsEyes · 12/3/2013
I can do handstands against a wall or the pole and hold them for something like 3 sec but I have to throw my legs to get there and then I find my balance with what's behind ! So I guess what i really want is free standing handstands and control ! Thank you very much for that 30 day challenge ! I've just finished Veena's 30 day abs challenge so it's just perfect timing :)
Camkobo · 12/3/2013
Try walk walks for learning the control. Here is how we teach them at our studio. http://www.youtube.com/watch?v=F2uAT4w5_DQ
Veena · 12/3/2013
I was totally working on handstands this morning!
Veena · 12/3/2013
The video shared looks like a great way to build the control and strength needed! I have another suggestion you can work on too. I'm not amazing at handstands (yet) but I find that doing elbow stands and forearm stands are extremely helpful when it comes to finding your balance. I was never scared of the kick up and I use to kick and kick until I was blue in the face, without any progress on holding. Once I started focusing on my forearm stands I saw a great improvement in holding a handstand. If you worry about falling over do them against a wall your back will be against the wall instead of facing like the other video show. If any of you want to look up the handstands using the pole in the lessons a Handstand is what I call it if your back is towards the pole and if your facing the pole its a reverse handstand. :) Here is the progression I used for working on my balance. https://www.youtube.com/watch?v=HmIciddJyPY
Vdub · 12/4/2013
I'm working on my handstands so will have to check out some of these sites. Also, I missed the 30 day ab challenge....is that still somewhere on Veena's site?
Veena · 12/4/2013
Vdub I'll repost the challenge for you.
Vdub · 12/4/2013
Thanks! Just let me know where to find it. My abs could probably use more than 30 days, but 30 days is a start ;)
Veena · 12/4/2013
Here ya go! https://www.studioveena.com/forums/view/529fa5da-d154-4b47-9cde-67460a9aa0eb#bottom
Vdub · 12/4/2013
Thanks! Too funny...you're even glamorous when doing abs...heels...oh my! I'll be lucky if I'm not wearing a stained t-shirt...lol!
PoleLiang · 12/5/2013
I want to add that handstand against a pole is easier to achieve than against the wall. With a pole behind me, my leg can kick up then hook on to it with the foot, then I can drag my other leg up. But with a wall behind me, after a kick I tend to bounce back by hitting the wall. Once you can get into the kick/hook thing, it became much easier to further improve upon that motion by letting the first leg go up even further, second leg just follow, so the hook is no longer required. Hope this helps!
jsheridan · 12/6/2013
Some tips for handstands: I think everyone's advice to practice them with a wall/pole is great for building the strength needed. It is a lot of shoulders and core. Once you are comfortable with the strength, and want to try them free, this is the number one fix for balance for people not trained in handstands. you NEVER "kick" into them. your arms, torso and leading leg make a straight line that does not break so as you bend down to the floor, your leading leg is lifting at the same rate. Really squeeze your core to keep everything in a straight line. ALL OF THE PUSH COMES FROM THE LEG STILL ON THE FLOOR. do not use your top leg for momentum. Practice baby ones on the floor. Assume the starting position (like down dog with one leg lifted), squeeze your abs and your glutes, and bend the knee of the leg still on the floor and do tiny pushes where you straighten the knee and point the toe in the air. As you get comfortable with this, push more to get into what I call an "L handstand", where your body and vertical, your top leg is straight like a true handstand, but the bottom leg comes out parallel to the floor so your legs are in the letter L. Be careful to not allow your top leg to fall over your head, so you are in a split. Due to physics, it is really difficult to hold the L handstand for any length of time. It is also difficult to fall over backwards. Once once your L is controlled, then you can attempt bringing the second leg up. Try them about a foot in front of the wall, so if you fall, you have something to catch you. or with a spot. Also, learn several bail out methods (twisting out is safest, but you can bridge and forward roll as well. Let me know if you want a video tutorial!
Cherished · 12/6/2013
@Jsheridan a video tut. would be awesome. I still don't have my handstand and love this thread :)
jsheridan · 12/6/2013
Ok, here is a video of what I meant. Notice all my push comes from the leg on the floor. Also, make sure your body is a straight, or slightly hollow line. Do not let your back arch. Keep reaching your toes to the ceiling and really push out of your shoulders. If you are unsure, do it with a spot or in front of a wall so if you fall, it catches you. http://youtu.be/JcXy4wzCF50 Here is a video of straddling up. It is typically easier for beginners. Again, a spot can be helpful. Getting good at hopping through a straddle will help you when you go to your press someday. You want to get your hips completely stacked over your head before you start to lift your legs. http://youtu.be/El1S-8oAfvU And a demo of twisting out. This is helpful so you dont just flop over and slam on the floor. it is similar to doing a cartwheel. Just twist your hips to one side, reach your toe for the floor and everything else will follow. http://youtu.be/RZrAqxzsn4M
CatsEyes · 12/8/2013
Thanks for all your wonderful advice ! I worked hard on my forearm stand and handstand with that L shape you've shown Jsheridan. I did like 10-15 minutes every evening with my boyfriend to spot me as I was afraid of falling on my back and well, I can now do it without a wall behind me !!! Just as simple as that ! I'm so happy :) I can only hold for fews seconds so I'll work on that now !
jsheridan · 12/8/2013
Awesome! Handstands take time and consistency. Keep at it, and they will be easy in no time!