In this video tutorial you will learn how to do a correct handstand if you are a beginner.
As the video is quite long, I've divided it into 4 parts. If you wish, you can skip the first three parts and go directly to the progression phase.
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Part 1 - Basic Requirements for the Handstand
Before going straight into attempting the Handstand, you need to understand the physical requirements that make it possible to reach a stable upside-down vertical position:
1) Good Body Alignment
This allows you to be in a perfect vertical line so your body is aligned to your centre of gravity and your weght to transfer directly to the ground.
2) Core Stability
This means that you need control and strength in your core area, otherwise your pose will be weak and shaky.
3) Relative Strength
Your strength compared to your bodyweight. Bear in mind that you have to carry your own weight on your hand, you need enough strength in your forearms and shoulders, but the lighter you are, the easier the task will be.
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Part 2 - Self-Assessment
In this part I'll show a series of simple tests to evaluate your physical condition for the Handstand and to identify any weak points you might have.
1) Shoulder and arms alignment - This exercise is to test the alignment of your arms to your upper trunk
2) Spine alignment - Check if your trunk is aligned with your hips
3) Core Strength - Your level of strenght in your midsection that allows you to hold your body firm during the handstand
4) Shoulder Mobility - Evaluate the mobility and control of the upper section of your trunk
5) Wrists and Forearms Strength - Test if your upper extremities strong enough to bear your own bodyweight
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Part 3 - Conditioning
If you have any weakness that you have identified in the tests these exercises are designed to correct these weaknesses and prevent possible roadblocks
1) Shoulder Stretch - Improves you shoulders mobility and flexibility
2) Hollow Body Hold
3) Extended Plank
4) Hollow Body + Extended Plank Rollover
These exercises strengthen you core area
5) Fingertips Pushups - Improve your fingers and wrist strength
6) Frog Leaps - Strengthen wrists and forearms as well as your core
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Part 4 - Progression
A step-by-step progression that gets you accustomed to the upside-down position and develops balance and control. The exercises are shown in order of difficulty. Make sure you can do one exercise before moving on to the other.
1) Headstand Tuck Hold
2) Headstand against the Wall
3) Free Headstand
4) Handstand against the Wall
5) Handstand with a Mat
6) Free Handstand
Enjoy!!