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My Handstand advice for what it's worth !

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  • #16
    Originally posted by namelesswonder View Post
    Do you have any suggestions dealing with the headrush? I've always been quick to feel very uncomfortable when upside down. The blood rushes to my head within seconds and soon I can't speak/think well and feel like my eyes are swelling shut =\
    I wonder if some people just cant be upside down. Kind of like some people cant dive deep in water because they cant equalize their ears.

    IMO if a freestanding handstand is your goal then you should learn to kick up away frim a wall as soon as possible. Kicking up to a wall gives you a crutch and wont allow you to feel the sweet spot between under kicking and going over. Either use a crash pad or learn to round off straight away and you can start kicking up anywhere. A few tips i found very helpful when starting is to look at the floor, not through. Keep your arms straight and hands slightly wider then shoulder width, this will help with handstand presses as well because you need a wider stance to do them. Keep your feet together and keep your body very rigid, butt tucked. The three points of movement should be a little play in your hips to correct from going under, shoulder for balance and hands to press your fingers for going over and into your palms for going under.

    Balance and constant practice is key to holding a handstand but i agree with the OP that strength is going to help a ton and thats where wall walks help. Also wall runs where you walk your body up the wall to a handstand and then alternate your hands touch your shoulder. Of course handstand presses against the wall is key as well. Tons of ab work is also essential, L sit work, leg raises, planche work, planks, etc.

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    • #17
      Originally posted by namelesswonder View Post
      Do you have any suggestions dealing with the headrush? I've always been quick to feel very uncomfortable when upside down. The blood rushes to my head within seconds and soon I can't speak/think well and feel like my eyes are swelling shut =\
      I so get this. A few months ago, my trainer gave me a handstand challenge. We always have a challenge of some sort going. My first thought was "crap..I hate the feeling of blood rushing to my head". For me, it's the pressure I feel in the veins in my neck and then I feel like my eyes are going to pop out. Happily, like ekatherine said, it goes away. I don't know why, but it really does.

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      • #18
        Originally posted by namelesswonder View Post
        Do you have any suggestions dealing with the headrush? I've always been quick to feel very uncomfortable when upside down. The blood rushes to my head within seconds and soon I can't speak/think well and feel like my eyes are swelling shut =\
        Make sure you're not holding your breath; people tend to do this for some reason.

        Also, learn to roll out of a handstand properly (straight arms, candlestick position, not folding in half) since it can be the easiest way to keep from getting hurt if you go over.

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        • #19
          I tend to twist when I'm falling from a handstand. Flipping backwards scares me, as does rolling, but these are things I should work on. I'm going to start with planks & wall crawling and go from there. I have very little bodyweight strength. Thanks for the tips!
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          • #20
            Originally posted by namelesswonder View Post
            Do you have any suggestions dealing with the headrush? I've always been quick to feel very uncomfortable when upside down. The blood rushes to my head within seconds and soon I can't speak/think well and feel like my eyes are swelling shut =\
            Just a thought- instead of handstands you could work on a killer side plank. You can extent the top leg up and grab the big toes with two fingers and pull that leg towards you keeping in a straight line all while keepi g those hips up. That's a challenging arm balance that will develop a lot of the same strength as handstands while keeping your head above your heart.


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            • #21
              Originally posted by moluv View Post
              Just a thought- instead of handstands you could work on a killer side plank. You can extent the top leg up and grab the big toes with two fingers and pull that leg towards you keeping in a straight line all while keepi g those hips up. That's a challenging arm balance that will develop a lot of the same strength as handstands while keeping your head above your heart.


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              Looks like this besides I can see my hip dropping down and back. Gotta get more strength in my arms and obliques. A worthy challenge for the handstand impaired IMO.






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              • #22
                Nice, Moluv, thanks!

                I tried some wall crawls this morning, but if someone is interested in helping me build a handstand progression program... I'd appreciate it

                For planks, right now I could do 20 seconds. I rested a minute and tried again, made it to 15 sec before I felt like vomiting. I tremble like a leaf the whole time.

                I only "crawled" up to bring my legs parallel with the floor. I held for about 10 seconds until the headrush started to feel uncomfortable (but not TOO uncomfortable). Did that twice ,then ate breakfast =P. I'm wondering how long I should aim for in plank hold progression & how often to change up my wall crawling to progress to vertical (and then work on getting into a handstand myself after building up some of this muscle).
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                • #23
                  Originally posted by namelesswonder View Post
                  Nice, Moluv, thanks!

                  I tried some wall crawls this morning, but if someone is interested in helping me build a handstand progression program... I'd appreciate it

                  For planks, right now I could do 20 seconds. I rested a minute and tried again, made it to 15 sec before I felt like vomiting. I tremble like a leaf the whole time.

                  I only "crawled" up to bring my legs parallel with the floor. I held for about 10 seconds until the headrush started to feel uncomfortable (but not TOO uncomfortable). Did that twice ,then ate breakfast =P. I'm wondering how long I should aim for in plank hold progression & how often to change up my wall crawling to progress to vertical (and then work on getting into a handstand myself after building up some of this muscle).
                  Keep up with planks and walk crawls. I really don't think you need more than 30 seconds on a plank. Keep wall crawling higher as you get comfortable.

                  Also, to get your body more used to vertical, try hanging off your bed (or similar object): like a wall crawl, but it lets your upper body be in more of a handstand position. Lift your butt up and push tall through your shoulders. Your body will be in a pike shape but your torso will be in a handstand.

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                  • #24
                    Thanks, Mr. A, sounds good.
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                    • #25
                      Originally posted by Mr. Anthony View Post
                      I really don't think you need more than 30 seconds on a plank.
                      I agree with this. Much longer and you're in endurance territory rather than building strength. Id do more short duration planks target than longer ones.
                      If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                      Originally posted by tfarny
                      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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                      • #26
                        Alright. For the more "advanced" folk. I don't know the name of this maneuver, but here is what I do to get into a handstand. Start sitting cross legged (indian style) on the floor. Press yourself straight up using hands. Yes it takes some core strength to get them legs up. Now rotate head toward ground while bringing feet between arms and start to extend legs vertically as you do a front press with your arms into a full handstand. Now walk around if you still got some strength left.

                        For me to get my legs through the arms I actually have to go to fingertips just for a moment to clear the floor.

                        Actually this is like a full body workout.

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                        • #27
                          Originally posted by Misabi View Post
                          I agree with this. Much longer and you're in endurance territory rather than building strength. Id do more short duration planks target than longer ones.
                          I think a minute should be the max.
                          For a while I was hanging some weights from my dip rack leaving just enough room to crawl through so I could then lift the weight in the plank position. I was using around 100 lbs on my back. Not quite sure why I stopped them, thanks for the reminder !

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                          • #28
                            I've been having a lot of fun getting to do handstands again. I practice by kicking my legs against a wall and also crawling on the wall. I've notice some very mild pain in my wrists when I do a handstand. Is this normal? It's nothing terrible, goes away in a minute afterwards.
                            Paleo since April 2013 for health reasons.

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                            • #29
                              Yea its normal. You can try turning your hands outwards a bit to see if that helps.

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                              • #30
                                Thanks Zach!
                                Just tried it and it feels the same but helps with balance.
                                Will it go away when I'm better at it? Am I building wrists muscles??? (feel so silly asking...)
                                Paleo since April 2013 for health reasons.

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