The past few weeks I have challenged myself and my readers (You!) to join me each Friday to take a photo of yourself in all your upside down glory. Doing a handstand! Handstands improve your balance, strength and flexibility. As well as when you are flipped upside down it helps improve circulation. Great stuff and super fun!
However, I am realizing that not everyone can do a handstand. That is okay… we have many more weeks in the year to keep practicing our handstands! I have to admit that I spent many recesses upside down doing flips and gymnastics with my girlfriends. I was also a cheerleader… so doing handstands and attempting them are not a far cry for me. However, the handstand pushup (which I would LOVE to be able to do one day) is a goal I have!
In this post I am going to share with you tips and tricks, on how to do a handstand… pushup, as well as video, to help you gain upper body strength and a strong core to help you with your handstand goal!
Work on Balance
If you are just starting out with this goal. I would encourage you to start out with doing a head stand. Whether it is against a wall or on your own. This is a gradual approach to learning the balance that is needed to hold your hand stand. This will strengthen your core, flexibility and balance.
Find a Supportive Box or High Step
If you are ready to get off your head and onto your hands, this is the next step. In the video below you can see the progression of how to practice the handstand approach using a box or step. This will give you the confidence needed to know that your shoulders and arms will hold your body weight.
Find a Wall
When you have graduated from the lowest box and are ready to try a full handstand, find a wall. Start with a wall, preferably a padded one. Most definitely a solid (unmovable one). Make sure you have plenty of open space all around you, and a padded surface underneath you. This is key especially if you think your arms might buckle underneath you.
Kick Up
There are two ways you can approach the wall and get into a handstand position. The first is by facing the wall and inch your legs above your head as you creep closer to the wall. This will engage your core and upper body muscles. Even if you only get to a pike (or 90 degree) position… this is fantastic!
The second option (my favorite) is to stand about four to five feet away, facing the wall. You then lift your arms straight up over your head and 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.
Don’t worry if you don’t kick up on the first try. It takes practice. Use the momentum from your lunge and kick one leg up toward the wall, and then follow it with your other leg. Keep your arms straight. Do not buckle your arms or you will crash down on your head. Trust that your body will hold your weight.
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. It might take a few times to get the confidence, balance, strength, and flexibility down. Keep practicing.
Body Position
I am still learning the ins and outs for proper body positioning on handstands. This is the information I have googled and found for you. 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. The tighter your core the easier it is to hold the handstand.
Building Strength, Balance and Endurance
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.
Practice makes progress… and we are all looking for progress with our health and fitness goals. Keep practicing your handstands and you WILL SEE results each week! Challenge yourself to hold the position a few seconds longer, unassisted, or even gasp a handstand pushup!
Here is a great article and video sharing 5 exercises to build strength for a handstand. These are simple moves that can help you progress from a supported headstand to an unassisted hand stand!
If you want the extra challenge… try to doing a handstand pushup. Here is a video of progression on how to go from a handstand… to a handstand pushup! My goal for 2013 is to be able to do ONE handstand pushup!
I really really hope you join in on the fun for handstand Friday! Please return each Friday to link up your handstand photos and posts, or tag me on twitter (@RunningRachel) or instagram (@RunningRachel) or facebook! I LOVE seeing you challenge yourself and go outside the box for fitness fun activities!
Danielle @ itsaharleyyylife says
my goal is to do a kipping handstand pushup by march 1st. practice practice practice!
Rachel says
Wow!! You go girl!!
Julie M. says
I’m so glad you posted this. I’ve been trying to learn. So far I can do an “L stand”. Pike with feet on the wall. I will keep trying.
Rachel says
Yay!! Awesome!!
Laura @ Mommy Run Fast says
This is awesome! I’ve never even attempted a handstand pushup, and can’t tell you the last time I did a handstand, but I’m intrigued. I’d love to start practicing and figure it out!
Rachel says
Awesome!! You can do it!! Keep challenging yourself and practicing!!
Kelly @ A Girl Worth Saving says
Heaven above – I think it will take me a good year to a decent handstand none the less a handstand push up.
Rachel says
Yes. Practice. Practice. Practice. I can do handstands all day long… but collapse at the attempt of a handstand pushup! 🙂
Stefani says
I am going to have to see if I can even still do a handstand, it has been YEARS!
misszippy1 says
Great tutorial. And I will freely admit, headstands and handstands scare the crap out of me! But I may make baby steps and follow your guide!
LyndaS says
If my frozen shoulder did not hurt I would soooo be on this!
Kelly @ Texas Type A Mom says
Wow – you amaze me! I tried just kicking up against the wall at yoga and it was a disaster!
Jacki says
I can now do a one-armed handstand against the wall, but my goal for the year is handstand push-ups and holding a handstand away from the wall. Thanks for sharing the tips.
@PamelaMKramer - + A Renaissance Woman says
Good luck on your quest!
Christine @ Love, Life, Surf says
Doing a handstand is a goal of mine but it definitely scares me, especially kicking up. I think that I’m afraid that my arms won’t support me. I’m going to keep practicing!