Yeah for the HSPU this knowledge here is key. If your weight drops towards the back of your hands you can to apply pressure. Where are you training? On the floor or parallettes?
Dear Coach, when can we expect number 3 of 3 of the follow along handstand series? I already made huge gains from the first two in my handstands, so can’t wait for the third one! Best wishes from Germany, Jan 😊
Jan! I should absolutely deliver on that one some time soon! I have it all mapped out and prepared but I also enjoy building a bit of extra suspense ;)
Kindly make a video specifically dealing with wrist pain. I have been practicing handstand for more than 3 years. Now it has been 3 to 4, my wrists are getting pain. They should be stronger by now, but they’re getting weaker. I warm up, stretch and strengthen my wrist prior to handstand, yet I get painful wrists.
I am absolutely planning on partnering with a doctor to bring some detailed knowledge regarding wrist pain. Your case is not out of the usual. Unfortunately it happens quite often that wrists hurt due to handstands. Keep in mind that your wrists are just a bunch of bones pushes together. There is not a lot of space inside of them. Now this creates pressure which creates inflammation and with that additional pressure and more inflammation… you get the idea. Your priority has to be to get rid of the inflammation. In most cases strengthening or stretching won’t do much good Try icing your wrists. Put your hands in a bucket full of ice water right after training and a second time just before bed. 8-12min! Consider training in a surface that has a light decline. Consider using parallettes. Make sure you stretch and roll your shoulders to keep them lose and prevent them from putting additional pressure on your wrist. Lastly. Improve your handstand alignment. The better your form the less pressure there is on your wrists!
First of all: coach you rock! And your videos are super informational and of high quality, thanks! Now to the prevention of wrist problems: currently studying a course in the wrist (physiotherapy). You are right about all the little bones in the wrist and hand (and other crazy little structures) that can support your whole body weight, it’s just amazing, but also prone to injuries. I wouldn’t recommend icing, it is not helpful for the tissue as it slows down blood and fluids. Although it takes some time to get through sience has shown for a while now icing isn’t beneficial. Better to keep it warm. The inflammation is there for a reason, you want to support the healing process. So preparing the wrists for the work to come and building up SLOW is the best. Proper warming up and stopping in time. Regularity and slow increase in pressure/time under tension is the way to go. Incline and parallets are good to alternate like coach Bachmann says. Already in pain then I would say back off and do lighter stuff until the pain is minimal. Stretching the wrists also on the non training days. If the pain won’t dissipate consider visiting therapist as there are many little ligaments that can be injured. You don’t want to mess up your wrists if handstands is dear to you! Good luck!
I was able to do 2 freestanding handstand pushups but I’m trying to work on aligning my body to be more vertical so I can do them more often in perfect form I found this video helpful for that thank you
That is great news. So happy to hear that. I would recommend analyzing the difference between a very straight handstand push up and one where the body is in an angle. One involves the chest muscles more and will allow you not to flare the elbows as much. What is your final goal for the hspu?
Great video but I only partially agree. Effective is not always efficient, especially when talking Handstand. For anyone reading I have a challenge. Go for a straight line Handstand as explained in the video and hold it as long as possible. I will bet 1000€ that every single person will start to arch the back and go for a banana HS in the all out effort. Humans are stronger in the pecs and weaker in the scapula in the overhead position thats why everyone arches in a max hold towards the end. That is why mechanics is not biomechanics! Trust me, I'm an engineer.
Thank you for the acknowledgments and thanks for leaving your comment. I love exchanging thoughts on these topics considering there is really not too much research being done! I had to let this one sit for a bit to properly think about it and based on my personal experience over the years I've built a different opinion on this. I’m not an engineer tho. So please hear me out and please do correct me if I’m wrong Of course the pecs are significantly stronger than the shoulders. That’s not a question! That’s for example why in the handstand push up you’re gonna get a bit of an angle so you can involve your chest more and not just your shoulders or why you can bench press more than you can military press/ But taking it back to example of an overhead squat or just standing with a weight overhead. If you lock out your knees all your joints are stacked on top of each other. Compare this to bending your knees to 45-90 degrees hanging out in a half squat position. You can stand with locked out knees say for 20min. In the half squat you can maybe spend 2 min. This straight line handstand is like standing with fully locked out knees. Your joints are stacked. The banana is like being in a half squat. Everything has to engage. Yes, the pecs are stronger but not stronger enough to offset the difference of the mechanical advantage created by stacked joints. Give it a try: Do a well aligned handstand and come down when your body defaults into the banana position. Assuming balance is not your limiting point you will be able to hold it until your shoulders get too tired. A week later when fully recovered do a second set but this time start in the banana. Chances are high you will come down sooner as you have to invest more energy into supporting your handstand. When someone is doing a long endurance hold they start perfectly straight and well aligned. Then as the shoulders get tired they begin to arch. This is usually the beginning of the end because yes you can hold this for little while but you’re gonna burn out very quickly.
You have to practice it outside your regular handstand practice. I will make a video for it but my core follow along workout will help! ua-cam.com/video/IP9uJ0Orv7I/v-deo.html
Hey, this is a nice question. Thank you for that! Sounds to me like you are piking at the hips. Engage your glutes to open your hips more bringing the heels on top of the back of your head
Sasha, you are the one who made me go from just kicking against the wall facing away from it, to holding a handstand. Your wall exercises are just outstanding and I recommend them to anyone who wants to learn a proper handstand. Next step for me is now how to kick into a handstand. Keep up the great work.
I absolutely love hearing this and I am so beyond happy that your handstand is progressing. I have a decent short on kick ups and a blog article. I will link them below. I am planning on making a big handstand mount UA-cam video soon but I have a few other projects lined up before. Short about kick up technique in detail ua-cam.com/users/shortsMVYHh__hwO8 Overview of Handstand Entries: courses.coachbachmann.com/overview-of-handstand-entries/ Tuck Up VS Kick Up (Spiler: tuck up is better) courses.coachbachmann.com/tuck-up-vs-swing-up/ Good luck!
My hs looks more like zigzag where my shoulders r on top of the hands but my back makes a curve and my hips r piking 🤦I've been doing ur wall drills for months and gotten better at them but my hs is still a zigzag 😂
Hey! Thanks for training with me and using my drills. It is hard to judge without seeing your handstand but I assume that you are struggling with your shoulders. It is quite common for people with a flexible back. Since your back likes to arch it default into arching. in order for the back to be able to arch your shoulders close (banana ish). You then naturally pike at the hips to stop the arch in the back. Focus on straightening our your shoulders and the rest will follow. If ever you have a chance to come through LA let me know and we will look at it together.
Thanks for letting me bring this up haha On multiple occasions I have held a handstand for over 1h. I was doing 1 arm handstands changing hands every 20-30sec. A straight 2 arm handstand I can not recall ever having held for more than 10min
Funny you use these specific words. For a long time I was considering myself one of the top 3 hand balancing performers in the world. I can confirm with 100% certainty that there is no such thing as hand balancing. When a performer is walking a tight rope he uses his arms to balance, when you are doing a wheelie or manual on the skateboard you are balancing. When a strong hand balancer stands on there hands there is no more balance involved then when walking down the street on your feet.
Great insights! How does one best control the handstand on parallettes/p-bars? Not having the fingers in front makes me think that leaning would not be as effective on parallettes?
You are spot on. On Parallettes control works a bit differently. Yes, we do not have the fingers in front so there is no reason to lean forward to gain control. Here is the great thing about parallettes tho: you are actually grabbing something. Picture yourself as a street light. When you are standing with your hands on the floor this street light is simply standing on the floor (works but a bit sketchy) but when you are on parallettes this street light is drilled into the floor. When on parallettes you can simply align yourself straight in top of the wrists. No matter which way you fall you can use the connection with the bars to push back. In theory/once used to standing on parallettes is significantly easier than on the floor!
Love hearing that!! Everything I speak about in this video should translate well to your current training as well. What do you feel like you’re struggling most when training handstands at the moment?
@@matthewj.senecal3374 have you tried filming yourself? Don’t watch the video back right away tho. Instead get a clear imagine in your head of what you think you just did. Then compare this image with what you really did. It’ll be a game changer
That’s completely normal. It’s quite healthy to have reasonable respect for new acrobatic skills. Analyze what actually scares you. Usually it is either due to a lack of strength (your arms feel like they might collapse any moment), due to a lack of mobility (you are unable to get into a straight and with that energy efficient line) or you are not really aware of that is happening yet which means you are lacking technical knowledge or simply practice. Are you able to pin point what scares you? If so we can use this knowledge to train more goal specific!
@@risalaahmed2470 honestly. This is really not the best use of your time! I would strongly recommend looking at this workout and to take some inspiration from it. Those exercises will help you build strength and confidence. If those are too hard you can start with one of my easier workouts as well ua-cam.com/video/Tz3ro4Bs4Ko/v-deo.html
Great video as always coach! Its still really hard for me to balance a handstand. I’d lose balance and go to underbalance 2-4 secs after pulling off my feet from the wall
Difficult to give any advice without seeing it. Sounds to me like your shoulders might not be on top of the center of your hands. You have to keep them a bit further front maybe. Are your elbows locked?
@@Dailyclipsi So this depends a bit on your body type. Generally speaking by simply training handstands and potentially adding some handstand push up and core work into the mix you will be golden. If you prefer you can also go do weight training at the gym or calisthenics bodyweight only styled training. It really depends on you! ua-cam.com/video/Tz3ro4Bs4Ko/v-deo.html This is a good follow along video to get really good at wall handstands to leave the wall ua-cam.com/video/CzKfLWF8LDs/v-deo.html advanced Pike Push Up Conditioning ua-cam.com/video/CGOz91JfEHA/v-deo.html Beginner Pike Push Up Conditioning ua-cam.com/video/IP9uJ0Orv7I/v-deo.html Core Routine you can add to your training
If there was a Nobel Prize for fitness learning videos (not just Handstand), Coach Bachmann would undoubtedly be the most deserving winner!
Awww! Thanks! I really appreciate it!
I strongly agree ❤😊
The amount of PERFECT content Coach Bachmann posts is very impressive.
Wow, thanks! Glad you like it!
Thanks! I've been practicing the handstand push-up lately, so this video comes at the perfect time. It's incredibly helpful! 😃
Yeah for the HSPU this knowledge here is key. If your weight drops towards the back of your hands you can to apply pressure. Where are you training? On the floor or parallettes?
@@CoachBachmann I train on the floor. 👍🏻
Dear Coach, when can we expect number 3 of 3 of the follow along handstand series? I already made huge gains from the first two in my handstands, so can’t wait for the third one! Best wishes from Germany, Jan 😊
Jan! I should absolutely deliver on that one some time soon! I have it all mapped out and prepared but I also enjoy building a bit of extra suspense ;)
Thank you Coach! Hopefully you will be in Germany or the Netherlands any time soon so that I can book a workshop with you!
Kindly make a video specifically dealing with wrist pain. I have been practicing handstand for more than 3 years. Now it has been 3 to 4, my wrists are getting pain. They should be stronger by now, but they’re getting weaker. I warm up, stretch and strengthen my wrist prior to handstand, yet I get painful wrists.
I am absolutely planning on partnering with a doctor to bring some detailed knowledge regarding wrist pain.
Your case is not out of the usual. Unfortunately it happens quite often that wrists hurt due to handstands. Keep in mind that your wrists are just a bunch of bones pushes together. There is not a lot of space inside of them. Now this creates pressure which creates inflammation and with that additional pressure and more inflammation… you get the idea. Your priority has to be to get rid of the inflammation. In most cases strengthening or stretching won’t do much good
Try icing your wrists. Put your hands in a bucket full of ice water right after training and a second time just before bed. 8-12min!
Consider training in a surface that has a light decline. Consider using parallettes.
Make sure you stretch and roll your shoulders to keep them lose and prevent them from putting additional pressure on your wrist.
Lastly. Improve your handstand alignment. The better your form the less pressure there is on your wrists!
@@CoachBachmann Thank you friendly neighbourhood Coachbachman❤️
First of all: coach you rock! And your videos are super informational and of high quality, thanks!
Now to the prevention of wrist problems: currently studying a course in the wrist (physiotherapy). You are right about all the little bones in the wrist and hand (and other crazy little structures) that can support your whole body weight, it’s just amazing, but also prone to injuries. I wouldn’t recommend icing, it is not helpful for the tissue as it slows down blood and fluids. Although it takes some time to get through sience has shown for a while now icing isn’t beneficial. Better to keep it warm. The inflammation is there for a reason, you want to support the healing process. So preparing the wrists for the work to come and building up SLOW is the best. Proper warming up and stopping in time. Regularity and slow increase in pressure/time under tension is the way to go. Incline and parallets are good to alternate like coach Bachmann says. Already in pain then I would say back off and do lighter stuff until the pain is minimal. Stretching the wrists also on the non training days. If the pain won’t dissipate consider visiting therapist as there are many little ligaments that can be injured. You don’t want to mess up your wrists if handstands is dear to you!
Good luck!
I was able to do 2 freestanding handstand pushups but I’m trying to work on aligning my body to be more vertical so I can do them more often in perfect form I found this video helpful for that thank you
That is great news. So happy to hear that. I would recommend analyzing the difference between a very straight handstand push up and one where the body is in an angle. One involves the chest muscles more and will allow you not to flare the elbows as much.
What is your final goal for the hspu?
Danke! ❤
Bitteschön (:
Babe wake up, coach bachman uploaded a new video
*world wake up ;)
My Coach ❤ From india 🇮🇳
My student!! Keep working hard!
Great video but I only partially agree. Effective is not always efficient, especially when talking Handstand. For anyone reading I have a challenge. Go for a straight line Handstand as explained in the video and hold it as long as possible. I will bet 1000€ that every single person will start to arch the back and go for a banana HS in the all out effort. Humans are stronger in the pecs and weaker in the scapula in the overhead position thats why everyone arches in a max hold towards the end. That is why mechanics is not biomechanics!
Trust me, I'm an engineer.
Thank you for the acknowledgments and thanks for leaving your comment. I love exchanging thoughts on these topics considering there is really not too much research being done!
I had to let this one sit for a bit to properly think about it and based on my personal experience over the years I've built a different opinion on this.
I’m not an engineer tho. So please hear me out and please do correct me if I’m wrong
Of course the pecs are significantly stronger than the shoulders. That’s not a question! That’s for example why in the handstand push up you’re gonna get a bit of an angle so you can involve your chest more and not just your shoulders or why you can bench press more than you can military press/
But taking it back to example of an overhead squat or just standing with a weight overhead. If you lock out your knees all your joints are stacked on top of each other. Compare this to bending your knees to 45-90 degrees hanging out in a half squat position. You can stand with locked out knees say for 20min. In the half squat you can maybe spend 2 min.
This straight line handstand is like standing with fully locked out knees. Your joints are stacked. The banana is like being in a half squat. Everything has to engage. Yes, the pecs are stronger but not stronger enough to offset the difference of the mechanical advantage created by stacked joints.
Give it a try:
Do a well aligned handstand and come down when your body defaults into the banana position. Assuming balance is not your limiting point you will be able to hold it until your shoulders get too tired.
A week later when fully recovered do a second set but this time start in the banana. Chances are high you will come down sooner as you have to invest more energy into supporting your handstand.
When someone is doing a long endurance hold they start perfectly straight and well aligned. Then as the shoulders get tired they begin to arch. This is usually the beginning of the end because yes you can hold this for little while but you’re gonna burn out very quickly.
What is your bodyweight?
Sir another thing, i want to know how to control my legs properly
You have to engage them. Squeeze the ankles together. Point your feet and lock out your knees!
You have to practice it outside your regular handstand practice. I will make a video for it but my core follow along workout will help!
ua-cam.com/video/IP9uJ0Orv7I/v-deo.html
@@CoachBachmann sometimes the lower back arches what maybe the reason?
@@CoachBachmann i'll definately going to try this workout and let you know in the comment
Coach how do u fix the problem with the legs in hs staying in under balance (and thus making it heavy) even when the back is straight??
Hey, this is a nice question. Thank you for that!
Sounds to me like you are piking at the hips. Engage your glutes to open your hips more bringing the heels on top of the back of your head
Much appreciated!!
Sasha, you are the one who made me go from just kicking against the wall facing away from it, to holding a handstand. Your wall exercises are just outstanding and I recommend them to anyone who wants to learn a proper handstand.
Next step for me is now how to kick into a handstand. Keep up the great work.
I absolutely love hearing this and I am so beyond happy that your handstand is progressing. I have a decent short on kick ups and a blog article. I will link them below. I am planning on making a big handstand mount UA-cam video soon but I have a few other projects lined up before.
Short about kick up technique in detail
ua-cam.com/users/shortsMVYHh__hwO8
Overview of Handstand Entries:
courses.coachbachmann.com/overview-of-handstand-entries/
Tuck Up VS Kick Up (Spiler: tuck up is better)
courses.coachbachmann.com/tuck-up-vs-swing-up/
Good luck!
Thank you so much!
my coach 🔥
How is your handstand coming along?
@@CoachBachmann im trying but its still hard ,and im incorporating ur exercises and drills to get better
My hs looks more like zigzag where my shoulders r on top of the hands but my back makes a curve and my hips r piking 🤦I've been doing ur wall drills for months and gotten better at them but my hs is still a zigzag 😂
Hey! Thanks for training with me and using my drills. It is hard to judge without seeing your handstand but I assume that you are struggling with your shoulders. It is quite common for people with a flexible back. Since your back likes to arch it default into arching. in order for the back to be able to arch your shoulders close (banana ish). You then naturally pike at the hips to stop the arch in the back. Focus on straightening our your shoulders and the rest will follow. If ever you have a chance to come through LA let me know and we will look at it together.
Brilliant! Thank you so much.
Appreciate the shout! Thanks for watching!
My best trainer . thanks sir
Most welcome (: Keep it up!
May I know how long you can hold handstand
Thanks for letting me bring this up haha On multiple occasions I have held a handstand for over 1h. I was doing 1 arm handstands changing hands every 20-30sec. A straight 2 arm handstand I can not recall ever having held for more than 10min
@@CoachBachmann must appreciated man that's totally amazing
Coach do you simply change the word balance to control?
Or you truly believe there's no hand balancing..
Funny you use these specific words. For a long time I was considering myself one of the top 3 hand balancing performers in the world. I can confirm with 100% certainty that there is no such thing as hand balancing. When a performer is walking a tight rope he uses his arms to balance, when you are doing a wheelie or manual on the skateboard you are balancing. When a strong hand balancer stands on there hands there is no more balance involved then when walking down the street on your feet.
Thank you
Thank you so much. Currently ditching the wall thanks to you. 🤸🏽♂️
Awwww! Happy to hear that! What is your training currently looking like?
! New Coach Bachmann Hand stand vedio😍 = My Hand stand will move to the next level
Haha I got you!! Happy to help!
Such excellent detail. Thank you.
My pleasure. Thank you for watching!
great video!! Thank you
Thank you! Glad you're enjoying it!
Great insights! How does one best control the handstand on parallettes/p-bars? Not having the fingers in front makes me think that leaning would not be as effective on parallettes?
You are spot on. On Parallettes control works a bit differently. Yes, we do not have the fingers in front so there is no reason to lean forward to gain control. Here is the great thing about parallettes tho: you are actually grabbing something. Picture yourself as a street light. When you are standing with your hands on the floor this street light is simply standing on the floor (works but a bit sketchy) but when you are on parallettes this street light is drilled into the floor.
When on parallettes you can simply align yourself straight in top of the wrists. No matter which way you fall you can use the connection with the bars to push back. In theory/once used to standing on parallettes is significantly easier than on the floor!
@@CoachBachmann super clear, thank you so much! It makes so much sense and I love the analogy of the street light :)
@@brunobisiani8944 I got you ;)
Dear Coach,
I am still on the wall.
Applying new techniques inverted is so much fun!
Love hearing that!! Everything I speak about in this video should translate well to your current training as well. What do you feel like you’re struggling most when training handstands at the moment?
Form
@@matthewj.senecal3374 have you tried filming yourself? Don’t watch the video back right away tho. Instead get a clear imagine in your head of what you think you just did. Then compare this image with what you really did. It’ll be a game changer
Still using the wall, scared of falling.
That’s completely normal. It’s quite healthy to have reasonable respect for new acrobatic skills. Analyze what actually scares you. Usually it is either due to a lack of strength (your arms feel like they might collapse any moment), due to a lack of mobility (you are unable to get into a straight and with that energy efficient line) or you are not really aware of that is happening yet which means you are lacking technical knowledge or simply practice.
Are you able to pin point what scares you? If so we can use this knowledge to train more goal specific!
@@CoachBachmann thank you so much, I'm scared of falling on my back. I do 5 sets of 1 minute back to wall handstand to get strong.
@@risalaahmed2470 honestly. This is really not the best use of your time! I would strongly recommend looking at this workout and to take some inspiration from it. Those exercises will help you build strength and confidence. If those are too hard you can start with one of my easier workouts as well
ua-cam.com/video/Tz3ro4Bs4Ko/v-deo.html
@@CoachBachmann I'am really scared of falling on my back so I can't do chest to wall drills.
Great video as always coach! Its still really hard for me to balance a handstand. I’d lose balance and go to underbalance 2-4 secs after pulling off my feet from the wall
Difficult to give any advice without seeing it. Sounds to me like your shoulders might not be on top of the center of your hands. You have to keep them a bit further front maybe. Are your elbows locked?
Thanks, I was literally training handstands and was wondering how I could improve mine. Perfect timing. ❤
Do i need extra strength training aside from control training? And if so, do you have a video for it?
Thanks for the link in bio
glad I can help at the right moment!!!
@@Dailyclipsi So this depends a bit on your body type. Generally speaking by simply training handstands and potentially adding some handstand push up and core work into the mix you will be golden. If you prefer you can also go do weight training at the gym or calisthenics bodyweight only styled training. It really depends on you!
ua-cam.com/video/Tz3ro4Bs4Ko/v-deo.html This is a good follow along video to get really good at wall handstands to leave the wall
ua-cam.com/video/CzKfLWF8LDs/v-deo.html advanced Pike Push Up Conditioning
ua-cam.com/video/CGOz91JfEHA/v-deo.html Beginner Pike Push Up Conditioning
ua-cam.com/video/IP9uJ0Orv7I/v-deo.html Core Routine you can add to your training
@@CoachBachmann thanks again