5 Steps to Work Via Your Concern of Handstands

It would sound loopy, however just some years in the past I used to be terrified to apply handstands. I keep in mind going to CrossFit someday and seeing handstand push ups on the whiteboard. Instantly I spotted I wanted to go meals procuring as a substitute of finishing the WOD.

Through the years I’ve begun to recover from my worry of being the other way up, and now I apply handstands usually. I nonetheless use the safety of the wall, however simply inverting within the first place was an enormous step. A whole lot of my progress was because of studying articles right here on Breaking Muscle.

So, listed below are my favourite ideas from the archives that designate some steps you possibly can take to get the other way up.

Step One: Acknowledge Your Concern

Willow Ryan’s piece, Pricey Willow: I Am Afraid of Handstands – Assist! was one of many first articles I learn that satisfied me to begin engaged on inversions. I favored it as a result of Willow didn’t attempt to persuade the reader there’s nothing to be afraid of. As a substitute, she targeted on working by way of your worry and taking small steps. As she defined:

When you’re afraid of being the other way up, that’s okay. Do little issues like hanging out in downward going through canine and even over the facet of your mattress. These small steps will assist you to get used to the sensation of being inverted. And don’t neglect to breathe. Not solely will respiratory maintain you accountable for your worry, however it’ll additionally create area and extension whilst you’re the other way up.

Step Two: Follow Arm Balances

Practising arm balances often was one thing I solely found lately. Do them on daily basis to construct arm and upper-body power whereas additionally difficult your stability – with out the added trick of getting your toes over your head.

This isn’t an unique thought. Coach Max Shank demonstrated how you need to use frogstand to construct as much as a handstand in 2 Methods to Bulletproof the Freestanding Handstand:

Follow holding frogstand (also called crow stand) on daily basis to get extra used to the sensation of holding your weight in your arms as a substitute of your toes.

Step Three: Elevate Your Ft

After getting confidence in your upper-body power and may breathe whereas shifting weight into your arms, it’s time to apply the laborious half: getting the other way up. In his article, Find out how to Keep and Management a Handstand, yoga teacher Jon Kolaska demonstrated find out how to apply downward canine on the wall to get your physique inverted with out kicking up.

When you watched the entire video, you may need heard Jon say some folks apply handstands this manner for months and even years. So should you’ve made it to this step, be assured in your progress.

Step 4: Loosen Up and Kick Up

The following half is the place I’m caught proper now. I can get into the handstand towards the wall. I can maintain it for over a minute simply. However kicking up is one other story.

Coach Logan Christopher gave useful recommendation for anybody caught on this section of the handstand in his article Find out how to Work As much as a Handstand Towards the Wall. Logan demonstrated find out how to place your self for a swish kick up and keep away from breaking heirloom household vases:

Step 5: Look after Your Shoulders

After I began practising handstands often, I seen my shoulders began to really feel tighter. Be sure to deal with your shoulders should you’re specializing in handstands in your coaching. In her article, Are Handstands Good for You? A Yoga Trainer’s Perspective, yoga teacher Bethany Eanes gave three ideas for preserving shoulders wholesome whereas practising handstands:

So, You Acquired It? Now Make It Higher!

Gymnastics coach Pamela Gagnon (pictured above) summed up the significance of taking it sluggish whereas engaged on handstands:

When you’ve mastered your handstand, I extremely advocate you take a look at Pamela’s exercise collection, which she particulars in her article, My 4-Week Program for Attaining Handstand Happiness. Earlier than you realize it, you’ll be strolling in your arms.

Completely satisfied handstanding, and tell us the way it goes!

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