Ah, the almighty handstand. Just imagine the prowess, strength and agility required to balance your whole body on one hand. Wow… Well, it turns out - it’s really not that difficult.
So, if you’re here wondering on how to do a handstand - I’ve got your back. And your hand, I suppose. I’ll guide you on what it will take to go from never making a handstand in your life - to perfecting a handstand like some breakdancer.
In this article lies an open door for those who wish to take that next step: we'll cover everything there is to master a handstand- techniques, benefits, and more. Get ready to walk a path where your perspective changes entirely upside-down – let's check on how to learn a handstand!
How to do a handstand? To do a handstand, start by placing your hands shoulder-width apart on the ground, kicking your legs up while engaging your core for balance, and finding a stable position with your body fully extended upside down. Gradually build strength and stability over time.
Why are handstands important?
Participating in handstand training has opened my eyes to its profound significance and transformative nature. Besides stunning visuals - performing handstands yields a diverse range of physical and emotional benefits contributing to overall health enhancement.
When it comes to getting in shape - it pays to explore different types of workouts - including ones that may seem challenging at first glance. Handstand exercises fall into this category - but don't let that deter you from trying them out! From boosting core strength to improving alignment - there are many ways that incorporating handstands can enhance your workout routine and contribute to better health outcomes.
1. Delay Signs of Aging
I’ll just start with this one as it is the craziest of the bunch, but also a very true one. A research study done by Frontiers In Medicine in April of 2022 has determined that handstands can promote cerebrovascular elasticity and delay the signs of aging. So even if you disregard every other physical benefit that handstands can do for your body, and take only this one - it’ll be worth both your time and effort!
2. Stronger Core
When attempting a handstand, strong core muscles are absolutely crucial for maintaining both balance and stability throughout the movement. By intentionally utilizing key muscle groups such as the abdominals, obliques, and lower back you’re able to properly position your body. You can do this while simultaneously strengthening this critical area over multiple workouts, which reduces injury risk. It’s worth noting that developing improved stability extends beyond just performing a proper handstand technique - incorporating specific training strategies will likely enhance overall posture across all areas of physical activity, including sports & workout exercises, with ease whilist preventing potentials accidents or strains in any joints/ligaments/muscles.
3. Upper Body Strength
Handstands are undoubtedly one of the best exercises for strengthening the muscles in your upper body. As you hold yourself upside down with only your arms and shoulders bearing the brunt of the weight-bearing load during this move. It's' no surprise that regular practice leads to stronger muscles over time. As well as sculpting toned arms or chiseling nicely defined abs adopting this position will help improve balance too!
4. Builds Stronger Arms and Wrists
As anyone who has done a handstand knows this move requires a lot from our arms, forearms, and wrists. These muscles are crucial in supporting our weight while keeping us balanced upside down on our hands. Engaging in consistent practice can increase the strength of these muscle groups while also building their ability to endure long periods under pressure.
5. Enhances Shoulder Stability
Proper form while doing a handstand involves having strong & sturdy shoulders. The reason being that controlling balance on hands works out several supporting muscle groups around the shoulder joints, including deltoids, rotator cuffs & scapular stabilizers. All of which must be strengthened in order for them to function efficiently. Once toned with regular workouts exclusively targeting those areas of the body - you'll elevate not just stability but also the mobility of your arm regions.
6. Improved Balance and Coordination
For aspiring handstand aficionados seeking improved bodily awareness and kinesthetic mastery, regular practice offers an ideal pathway to progress. By continually refining their ability to sense their own position within space - known technically as proprioception - practitioners can dramatically enhance their handstand skills over time. But those aren't the only benefits on offer: such training may also have cross-over effects on overall athleticism, more broadly speaking, fine-tuning motor skills that might support sports or other physical pursuits outside of pure gymnastics contexts.
7. Increased Bone Density
Your body is designed to change over time - but that doesn't mean you have no control over how it ages! By taking proactive measures like practicing regular handstands as part of your exercise routine, you can support strong bones well into old age. Weight-bearing exercises like handstands provide valuable stress on your bones as they help stimulate fresh growth and promote healthy remodeling processes. The end result? Increased overall bone density, which helps protect against conditions such as osteoporosis - all while having fun doing something that challenges both body and mind!
8. Boosted Lymphatic System
The use of an inverted position in a handstand has been known to stimulate the lymphatic system and subsequently improve toxin removal while supporting optimized immune function. The ensuing benefits involve bolstered detox processes, lower levels of inflammation and generally enhanced defense against illnesses.
There's no denying the unbelievable benefits that come with attempting a handstand - particularly for one's physical state. Yet it's important to acknowledge how this seemingly simple maneuver can also have an equal & noteworthy impact on our mental state.
1. Sharper Focus and Concentration
In order to execute a good handstand you'll indeed require steel focus and unbreakable concentration. It's easy to do a handstand when you're an expert, but performing one when you're not in your zone of comfort in your 'safe space'. But when you're not an expert, or are doing a handstand variation or perhaps performing in front of a crowd, your mental prowess will become crucial for success. This type of intense concentration has the added benefit of training one's mind to remain alert and aware of their surroundings constantly and consequently.
2. Enhanced Mind-Body Connection
For those looking to further develop their body awareness skills -practicing handstands can be incredibly beneficial. The exercise emphasizes the mind-body connection. Expanding one's understanding of bodily requirements while also enhancing overall movement abilities. These practices ultimately foster an intuitive link to your own physical self providing numerous advantages for individuals.
3. Increased Confidence
From mastering intricate techniques to achieving balanced stances from ground zero, the whole process develops tenacity within ourselves, whether we want it or not. This is a great benefit that you'll get as a side effect of doing handstands without even trying to achieve it - inspiring confidence along with forging productive thought patterns that animate making remarkable strides even off our yoga mats.
4. Stress Relief
Amongst all other practices geared towards calming one's nervous system down, sustaining an inverted handstand posture is one that stands out as the most effective one. In order for you to be able to sustain a balanced and long handstand, you'll inevitably get the benefit of stress relief. The notable benefits obtained include profound relaxation achieved by reducing mental stress with accompanying stillness in the mind. Those dealing with anxious tendencies will find it worthwhile alongside anyone striving for calmness whilst going about daily engagements.
5. Improved Mood
Successfuly executing a handstand feels good. It feels cool! And you don't have to be an egomaniac or a humble person to experience this feeling. It comes naturally. It can definitely be a dopamine fix that you were looking for in order to boost you up, and also motivate you to do more handstands long-term. Additionally, by activating endorphin release during physical exertion, our bodies are more proficient at promoting emotional well-being overall.
How to do a handstand: A 8-Step Guide
2. Get Comfortable with Being Upside Down
4. Find a Wall
5. Hand Positioning
6. Kick Up and Balance
8. Go Wall-less
How to do a handstand safe and fast?
1. Build Core Strength
2. Develop Shoulder Stability
3. Use a Wall for Support
4. Master the Handstand Alignment
5. Engage Your Core
6. Focus on Spotting
7. Practice Consistently
8. Embrace Falling
Exercises to learn a handstand
1. Wall Walk-Up
2. Frog Stand
3. Hollow Body Hold
4. Straddle Press
How to improve your handstands?
1. Shoulder Mobility
2. Wrist Warm-Up
3. Breath Control
Can children do handstands?
Can you do handstands if you are new to gymnastics?
How to learn Handstand in 21 days
The “Handstand Challenge" program will help you overcome the fear of being upside down and teach you how to balance on your hands without support in no time. The course is made up of 21 daily training sessions. Each session can be completed in 15 minutes, though for the best results we highly recommend setting aside 40 minutes each day. If you follow closely and train daily, you should see results in just THREE WEEKS. Of course, if outstanding factors prevent you from training every day, you can always take a break and come back.
The program is beginner-friendly with community and coach support and guidance along your journey. No specialized equipment needed. All you need is a stable wall, a yoga mat or a thick towel as an alternative, and a resistance band.
- Virtual coaching to guide your results
- Fitness evaluation throughout the program
- 21 training sessions supported by over 100 exercise videos
- Weekly checklist to track progress
- Winner's Certificate upon completion
- Community for inspiration and support
- Single payment, lifetime access
- 30 day guarantee
Do handstands build muscle?
Yes, they do. For those seeking additional exercises outside conventional weightlifting - handstands show much potential for building musculature, especially in particular areas such as the shoulders, arms, and core. By balancing on two arms extended at full capacity while inverted or holding against a wall -these muscles must work hard enough once engaged long enough, which results in strengthening them over time. Regular practice sessions dedicated exclusively towards mastering this exercise would undoubtedly enhance overall physique by facilitating both increased strength levels as well as achieving a toned muscular appearance in key targeted areas.
Are handstands healthy?
The answer - yes indeed! Handstand exercises are great for strengthening upper body muscles while also enhancing core stabilization skills & balance control too! With regular practice comes enhanced bodily awareness, improved focus levels & boosted confidence within yourself too! One should, however, always prioritize safety when venturing into high-level workouts like these - adequate warming up followed by gradually progressing towards full mastery is key here- because prevention is better than cure!
How long should a handstand last?
Between several seconds (for beginners), up to several minutes (if you're an expert). There's no exact answer here. The time one can maintain a handstand varies depending on one's capabilities and strength. While less experienced individuals may begin with short holds of several seconds. They may extend their duration gradually as they gain control and stability.
At first glance executing a perfect handstand might seem impossible or fearful for some people. Nevertheless, when skilled in properly performing them can lead to impressive gains as well-being benefits. It's achievable and not just limited to some individuals.
Are you an expert when performing them using both left and right hands as well? Also would you care sharing with me when was the point at which you started making progress? I want to hear all those things.
Feel free to use the comments section below to leave any questions, tips, tricks, experiences, and suggestions that you might have. By sharing our knowledge, we can only get better ourselves and help build a slightly more efficient patch for future hand standers!
- Overtraining and Recovery // SpringerLink: https://link.springer.com/article/10.2165/00007256-199826010-00001
- s There a “Window of Opportunity” for Flexibility Development in Youth // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9259532/
- Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress // NCBI: https://pubmed.ncbi.nlm.nih.gov/31436595/
- Isometric Exercise // ScienceDirect: https://www.sciencedirect.com/topics/medicine-and-dentistry/isometric-exercise
- Muscle strain injuries // NCBI: https://pubmed.ncbi.nlm.nih.gov/8947416/
- Why it's important to cool down after exercise, according to the science // LeveScience: https://www.livescience.com/why-its-important-to-cool-down-after-exercise-according-to-the-science
- Effectiveness of a stretching program on anxiety levels of workers in a logistic platform // NCBI: https://pubmed.ncbi.nlm.nih.gov/23764394/
- Proprioception // ScienceDirect: https://www.sciencedirect.com/topics/neuroscience/proprioception
More than 25 years ago Oleksiy started his sports career. He major in gymnastics which is
definitely not an easy sport to go in for!
To become an athletic champion (in Ukraine, for instance, we mean here the title of
"Master of Sports") in gymnastics, one needs to spend at least 10 years and start
training no later than being six years old. As for Oleksiy, he has fulfilled all the criteria.
During this period of time, definitely not short, he managed to become:
● Master of Sports, Champion of the State and International Tournaments;
● Member of the national team of Ukraine, having a perfect opportunity to train the best team ever!
● Part of Cirque Du Soleil team (as an artist)