Flip Yourself
Handstand guide part 2
Learn to balance
Introduction
This is part two of my handstand guide. Prerequisite for this part is your ability to perform full wll walk facing the wall and hold at least one minute with proper alignment. If you can't do it, go to part 1). Part two will help you understand the mechanics of the handstand, learn the techniques that are needed in order for you to balance and hold long and stable handstand.
NOTE
This is just an universal guide, it gives different results, since everyone is different. For the best and most efficient progress you need to program your own routine based on your strength level, body composition, height, weight and a lot of other factors. If you need help, consider private coaching or the Virtual Guide "The Corrections".
Wall practice - upper body position
One of the most important things is to learn the proper position of each part of your body in order to have stable handstand, longer holds and solid line.
Palms, shoulders, hips and feet should be aligned on top of each other.
In this video I will be showing you how to engage your muscles properly of your upper body.
Wall practice - lower body position
In this next video I will be showing you the proper engagement of the entire body filmed sideways.
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It's very important to understand the role of your core and the intensity you need to provide in order to have stable and straight handstand.
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Too tight will result in a dish shape and too lose will result in a bananna shape.
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My recommendation is that your goal should be 1min hold on the wall with the proper alignment.
In that way it's safe to say that you can focus on balance without being distracted from lack of endurance.
The frogstand
The frogstand is useful tool to help you understand the balancing in more simple way and it builds significant amount of shoulder strength.
The key here is to experiment, pressing and releasing the floor with your fingers and building awareness how it affects your balance.
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In this slow motion video I point out how I press with fingers when I'm about to fall over and when I release the finger pressure when I'm about to fall back.
Balance entry
After you watched my first two important tips you should, at this point have built some confidence and endurance so you can focus to work on your balance.
In this video I will be showing you how to transfer that proper alignment shown in my previous videos into freestanding handstand.
Balance entry (mistakes)
The transfer is very important, if you do it correctly you will end up in that "sweet spot" which means it will be easier for you to learn how to balance.
Here are some mistakes done that you can pay attention to. Be sure to watch the pointers in the video carefully.
Understand
"the corrections"
(face to wall)
In this video I explain what you need to do in order to get off the wall and get back to it without falling over.
You need to do 3 things to get off the wall:
1. Keep the pressure on your palms
2. Close your shoulders and lean forward
3. Hindge your hips forward
As soon as you leave the wall and feel that you will start to fall over, you should immediately perform these 3 moves:
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1. Press with fingers
2. Push towards the wall with your shoulders
3. Squeeze your core to move your legs towards the wall
Understand
"the corrections"
(back to wall)
With back to wall it's the oppsite movement.
You need to do 3 things to get off the wall:
1. Press with fingers
2. Push away from the wall with your shoulders
3. Squeeze your core to move your legs away from the wall
As soon as you leave the wall and feel that you will start to fall back, you should immediately perform these 3 moves:
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1. Release fingers and put pressure on palms
2. Close your shoulders and lean forward
3. Hindge your hips towards the wall
Transfer the wall work into freestanding hold
Falling back
This is how the corrections work freestanding. If you do the 3 things at the same time and at the right moment, you will stop yourself from falling back.
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Pay close attention to the pointers in this video.
Transfer the wall work into freestanding hold
Falling over
It will be the opposite when you are falling over.
If you do the 3 things at the same time and at the right moment, you will stop yourself from falling over.
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Pay close attention to the pointers in this video.
Conclusion
The key for holding a handstand is combining both corrections. Executing two opposite corrections is called
counter balance.
Doing these movements repetitively is what actualy called balancing, that's how you stay Flipped.
The smaller and smoother you do these movements, the more stable and smooth the hold will be.