A series of cool handstand tips are coming your way.
Take a look at this program contents in the following video:
ā€‹Handstand is a standard "wish" skill. Everyone wants to be able to do it, yet not so many master it. There are three main reasons for failing to hold a comfortable handstand.
ā€‹1. Lack of proper preparation
In order to master the handstand, strength/control and flexibility pre-requisites must first be met.
A. Flexibility
ā€‹There are two main areas where range of motion is absolutely a must. One being the wrist and other being the shoulder. The wrist must be able to extend comfortably beyond 90 degrees. At least 20 and ideally 30 degrees past right angle.
The shoulder must flex to a complete vertical line with both elbows locked. Having 10-15 degree extra would be of benefit. In addition having flexibility in the hip flexors also helps.
If you are lacking in any of those areas, it's best to work on them first.
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Do you need the Wrists Flexibility Program? Here's a test to determine if you have enough wrist flexibility in order to master the handstand.
- Place your palms on the floor and see if you can bring your shoulders over your fingertips.
- This would be about 110 to 115 degrees of wrist extension.
- If you can do that you have enough flexibility in your wrists for the handstand.
- Even 90 degree flexibility in the wrist is not enough for the handstand, because you do not want to apply pressure from your forearms at the end range of your flexibility.
- If you cannot, you will benefit from our Wrists flexibility program in preparation for the Handstand Mastery program.
- Stand with your back against the wall, lift your arms over your head, elbows locked and see if you can touch the back of your wrists to the wall, while your whole back is making contact with the wall.
- Do not hyperextend your lower back, if you can do that, you have enough flexibility and you do not need the Overhead Shoulder Program.
- If you cannot do this, then you will benefit from using the our Overhead Shoulder program in preparation for the Handstand Mastery Program.
B. Strength and Control
The largest two issues in the strength/control department occur at the core and forearm. Regardless how strong someone's hands and fingers are, most often them are not used to contracting in full extension.
At the same time straight trunk upside down position placed unique challenge on the trunk. Not only it must be stable, but the stability must be distributed from back to front in straight line. Depending on the progression used, shoulder and triceps strength can come into the play.
2. Lack of correct progression
3. Lack of Serratus Activation
Why pick this one muscle? For starters, it's one of the two muscles that is capable in rotating the scapula up. Without that, the arms will never be vertical.
However a large number of people have this muscle underdeveloped on one or both sides. Trying to hold a handstand without proper serratus anterior development can lead to shoulder injuries.
Ever wonder what muscles are involved in Handstand Progression? Here's the answer:
Our handstand program covers all of the above.
There are three sections:
- The conditioning section.
- The progression section, which also include extra exercises, if additional help is needed.
- And the serratus activation section.
Regarding the progressions, two types of progressions are covered:
- The strength progression is developed for people who have strong overhead press. This progression allows to develop the handstand through controlling how low the center of gravity is.
- The flexibility/balance progression works on mastering the handstand for flexible, but less strong people. This program focuses more on body control. The two progression can also be combined for even faster handstand mastery.
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Please note that this is NOT a follow along program. You will be taught all the ins and outs of getting a handstand and progressing at your own level.
Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to!
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