How To Do A Handstand Part 1: Hands & Wrists
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- Опубліковано 7 лип 2024
- If you’ve ever wanted to learn how to do a Handstand properly, this video series is the place to be. The Handstand tips and drills in these videos will lead you to the strongest Handstand practice you’ve ever had.
With that said, let’s get started!
This 1st installment focuses on the all-important 1st step in learning how to do a Handstand….the hands and wrists.
Step 1: Hand Placement
I’m starting with this fundamental element of Handstand because it paints the larger picture for how your stack is going to end up. We’ll dial in the rest of the hand details from there. The big debate (although I personally don’t think there’s anything to debate here) is the question of stacked grip vs. wide grip…
Stacked grip wins. I repeat: Stacked grip wins.
Sorry wide grip. You’re just not functional for developing Handstand strength and endurance over the long term.
Step 2: Hand & Finger Alignment
Here’s the deal. The human hand is f*&king complex…..like really complex. So your ideal hand placement in Handstand is going to be different than mine, and different than the next person. Much in the same way they don’t make only 1 size of glove, there is more than one way to rotate your hands in a Handstand.
For my Handstand, I prefer to make the #11 with my index fingers and spread every other finger from there (the 1st picture). It helps me begin to make a line with my joints because, spoiler alert, a clean Handstand is really just a stacking of all the joints up the chain. Thus, I like to start my stack with the very 1st joints in the arrangement.
My ideal line connects my finger joints to my radioscaphoid joint (wrist joint on the inside when palms are face down) to my elbow to to the inside of my shoulder.
The best way to test your preferred hand placement is simply to try on a few different arrangements in Plank position. Your body is going to tell you the most natural position of your hands for weight-bearing exercises like plank, and eventually the progression to Handstand.
With any/all of these different grips, one thing that remains constant is using spread fingers vs fingers close together. They should be wide enough to slide a nickel in between each pie slice that is made when the fingers are spread. This allows you to grab more of the floor and get a better feel for your Handstand surface.
Step 3: Grip
Once you have your desire rotation of the hand and fingers spread, the final piece of the puzzle in learning how to do a Handstand is to grip your surface. This is one piece that I see forgotten all too often, especially in new students.
A flat and lazy hand is not the best base for weight-bearing exercises, especially one in which your entire body weight is coming down onto your hands. Thus, start to practice your Handstand grip.
Simply put, this grip requires actively pulling back through pads of your fingertips, so much so that your middle knuckle on the index and middle fingers begin to lift.
Easy.
Kyle
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This Handstand workout routine is ideal for anyone looking to get a stronger Handstand by skipping all the drills that don't work and only focusing on the ones that do. This routine is the epitome of efficiency.
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➜ • How To Do A Handstand ...
FINALLY the tutorial on hands i have forever been looking for
same hope ur handstand journey is going well
This is great. Those small changes make me feel so strong going up into the handstand. Didn't realise how wide I was placing my hands to start with and how out of alignment I was. Thank you so much!
You're very welcome Matt!! I'm glad you found it helpful!
Thank you so much I’ve seen so many UA-camrs and they all say to go wide grip so I always did that and I felt so much pressure on my palms but your tips helped me I don’t feel as much pressure but I just need to get the balance part down, I’m so close to getting my first long handstand hold, Thank You 🙏😀😀👍👍
Wow!!! Best coaching!! Thank you!!
Thank you for giving som much detail on the hands and knuckles!! Super Duper helpful ❤
Thanks!!!❤❤❤
Super useful tip the finger grip on the floor. It totally changed my mind when it comes to face the balancing during handstand. Super recommended!
Clear explanation I like it.
This is Awesome! I was looking for it.
Thank you
Thanks, this is what I have been looking for , thank you very much
As a beginner, this is helpful and an excellent complement to your great class on handstand.
Thank you very much👍🙏
Great explanation, very helpful video!
Good explanation
Thanks
Can't thank you enough really 🙏
Thanks a lot
Thanks i really needed the pointers on gripping the floor/mat. Starting to get some hang time with crow pose.
Awesome video! Thank you!!!
So happy you enjoyed it Ben!!! Stay tuned for my next Handstand video going up tomorrow! I really appreciate your feedback and will continue to knock out some awesome videos for you brother!
I have been practicing handstand for 3 mounths with wide hand and nothing happend but as soon as i make my grip narrow i made it thank you a loooooooooot😘😘😘
Thank you so much! I have trained handstand on and off with some great teachers (including Dominik Wyss in San Francisco), but I just didn't get it. As a pole artist with a dance background my shoulders were comfortable with pulling and pulling my shoulders away from my ear so the pushing action of handstand just alluded me. Anyway, I now live in a rural area andI have no access to pole or any great training in person so I have been making handstands my priority in my home routine and beginning to make some technical progress. Your videos appeared just when I was ready, and the hand positioning you showed in this one really helped me. I am devouring all of the handstand videos in this series. Thank you so much
U r gold finally found a guy who has PhD on the said topic. Thanks man... Subscribed
great tips on alignment and finger brakes!
Thank you Marsha!!!
Probably late to the party but gotta thank you too... I thought I was doing alright with my technique because I have been reading up a lot but I was having a bit of pain in my left shoulder after dismount. I thought it was due to some previous injury, and there is probably something to that, but i didn´t accur to me that it was also due to my hands being to far apart...Now stacking joints on top of each other, hands right under the shoulder joints, no more pain...
Again thank you very much ;D
Thank you for the generous comment!! I'm happy to help! Make sure you check out the rest of my channel for more Handstand tips and drills :)
Thanks for the tips. It all makes perfect sense and I'm excited to try it out as soon as I recover from my training today.
This actually helped me. thanks you!
Best advice so far thanks a lot!
Before I watched this video, I put a lot of weight on my pickie sides. And what happens is when I come off a handstand, both pickie sides of my wrists hurt and the pain even goes to my outer forearms(flexor carpi ulnaris muscle I guess) but no pain while holding the handstand, it hurts as soon as I lift my palms off the floor.
Any advice would be great!
Thank you again for all the good videos on the handstand!
Sorry if my english is bad.
Perfect bro 💪🇩🇿
I also teach yoga, very well explained, good video!
wowowow! thank you! This just made all the difference. I was starting to develop a shoulder injurie, but now it all stacks up. Pun intended. Thank you.
Bwahahhahha!! love the Handstand puns!! Happy to help!
Wow! What a detailed video!!! Thank you!
Thank you for your comment!! Glad you liked the video :)
I like the handthstand
Can you explain how to push with the palm pleas
What about arm rotation in the elbow? Does the elbow crease rotate forwards or backwards? I find forward rotation more natural but I'm not sure if it's the right technique.
I clipped my pinky toe on a skirting board on my first attempt. It’s either badly bruised or possibly broken. 🦶🏻 💥
I’m keeping my shoes on next time 👟
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
I feel like my wrists are straining when my hand placement is proper. Am i doing it right? Will it over time get stronger and it's just that it's a new position for me and it's going to take time to improve?
I have been trying g these for soo long and watching all your videos, but no matter what I do, my body just falls back down or falls forward right away. And, if I ever get to a part where I can balance it for a couple long seconds, once I get down, I can't do it again. This video was sp helpful but I still can't do it :(
when i do handstand i have some electricty on my left arm , would you have experienced that before? not sure if it is good sign that i am building some new pathway or unhealhty ;:-) I can send you a picture. I am a beginner handstand. I can do headstand no problem
Its fine.. I too had before. If u hold more than ur usual strength than u will feel it
lots of good information thanks for sharing. liked n suscribed lets connect namaste n much kindness / didi
I have uneven shoulders.....one shoulder is up than other......how would I do a handstand??
Crossfit Exercises Rishu you have to figure out ur point of balance. Just stand doing it off a wall and eventually you’ll learn to do it without a wall
@@Benjamino20 thank You For The Reply.....