The Handstand

Handstands are one of the most fundamental skills in all of gymnastics. If you were to take a snapshot at almost any point in gymnastics someone would be going through, in or out of a handstand.

To be able to hold a free standing handstand should be a goal for all Crossfitters.   What better way could you show absolute core control, or midline stabilization that can be transferred to almost any Olympic lift, HSPU, Dip and many other exercises.

Here is some basic information to get you started if you can’t make it to a class.

Stand about four to five feet away, facing the wall, use padding under you if alone! Lift your arms straight up over your head. Lunge forward and place both hands in front of you on the floor, shoulder-width apart, about a foot away from the wall. Keep your fingers spread out slightly and facing forward. 

Using the momentum from your lunge, kick one leg up toward the wall, and then follow it with your other leg. Keep your arms straight. Think ACTIVE SHOULDERS.

It doesn't matter which leg you lead with -- you should do what feels most comfortable. If you aren't able to get all the way up into a handstand it can help to have a spotter who pulls your legs up (be sure they hold at your thigh NOT on your knee).

Once you get into a handstand, check your form and positioning. Try to be as straight as possible:

• Keep your legs straight and together, with your toes pointed towards the ceiling.
• Tighten your stomach and back so you aren't arching your back or bending in the hips.
• Peek at your hands, but don’t stick your head out.
• Push down through your palms so your shoulders and arms are fully extended, elbows always locked out.
• Think about how tight and straight you would need to be if this was an Overhead press. Same position but upside down.

Once you can kick up to a straight handstand, practice holding it for a few seconds longer each time. This will help you strengthen the muscles you'll need to hold it without a wall, and improve your balance as well.

Once you master the handstand think of how much easier those HSPU will be!