Stop self sabotaging your Handstand progress - Prioritise the right cues
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- Опубліковано 3 лип 2024
- Check out my handstand and calisthenics programs and workouts in my app - The Movement Trybe:
www.bergmovement.com/movement...
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Absolute beginners guide to handstand (If you have fear of falling, and/or find it difficult to do wall assisted handstands):
• Absolute beginner hand...
This handstand tutorial for beginner-intermediate hand balancers is meant to give you A means of prioritising what form cues you should be focusing on for your handstand.
Many are too obsessed with the correct handstand form, but fail to realise the implications of physical limits, and over thinking.
Sure you could work on your handstand form only and spend one year on developing a decent line before even starting to learn how to balance a handstand. I better approach in my opinion is to work on learning to balance your handstand as the first priority (after getting comfortable and strong enough to actually hold a handstand position), and then work on relevant mobility drill on the side in order to continuously improve form.
With so many form cues that exists to get the perfect handstand line, it is also important to realize that you cannot possibly think at all of them at once. You need to prioritise and automate these one at a time.
That being said, I also believe that it is important to build the awareness and mobility to perform an efficient and straight handstand - but in time :)
Prioritise the right handstand cues Table of Contents
00:00 Handstand form cues
02:59 How to balance a handstand
04:09 Elbow positioning in a handstand
04:47 Head position and where to look in handstands
05:17 Shoulder position for handstand
06:01 Handstand mobility
07:00 Summary - the most important form cues for handstand beginners/intermediate - Спорт
While the freestanding handstand is a basic regulation move for a pro gymnast, for a novice like me (still on the wall) it is as complex as a solo flight for a first time pilot. Sondre is such an accomplished expert, but he understands, and scientifically addresses the smallest concern of a novice. There are tons of brilliant videos on UA-cam for learning handstand, but even among those, this channel stands out!
Truth! It has taken me months to get off the wall consistently. But progress is being made for sure!
Wall is my best friend in handstand workouts
Yeah,alway have your back
Please make a video explaining the internal shoulder rotation. Most calisthenics youtubers say to always externally rotate the shoulders while in a handstand, so it would be nice to hear a different opinion.
Will do👍
My favourite channel at the moment.. great content and quality..
Cheers from Germany
Appreciate it mate 😊 thanks for the support 👍
Thanks for keeping the videos flowing
This really breaks down what I need to work on. Very useful and complete. Thanks man
Very nice guide! Absolutely helpful.
As usual, you always have the attitude that works for me. I can hold handstand for more than a minute and i always hear someone criticize me afterwards that its a banana or I'm planching. But I'm super happy that i am comfortable upside down and can hold for a decent amount of time. My shoulders and lats are super tight. The butcher block position is my most limiting factor (bent elbow)
I am glad you like my content 😊 Yeah, tightness can be a pain in ass, but I do recommend working in it, so that your handstand form can gradually be improved👍 But if you’re happy where you are and don’t intend to further develop you HS skills that’s fine too. A non flexed HS is still a HS and good for everything strength related such as HSPU, 90 degrees etc. But if you eventually want to thread onto the road towards the OAHS, then working in those shoulder will benefit you a lot 👍
@@Sondre_Berg im working on it but progress is slow.. At age 54.... OAHS is not a goal whereas HSPU is my primary goal these days. Having said that, i always said HS were not a goal but now i love it!
@@stevenp7991 that’s great to hear man 😊 You can check out my upper body mobility tutorial as well if you’re interested, or the follow along bridge workout. Both are particularly with handstand relevant mobility in mind
Great tips! Loved the one with using hands to push away and bring towards the wall
Thank you for so generously sharing your knowledge and experience!
I like your approach and I think your channel is getting better and better. Those last videos were very good ! Thank you
great details about what to prioritize
Enjoying the process is very important. Thank you for these solid tutorials!
Great stuff. Thank you!
Yes, details on internal rotation would be most welcome, as I've mostly seen external rotation being recommended instead so far.
Super relevant video for handstand journey! I spent the better part of my first year learning the handstand trying to throw a posterior tilt handstand from the kickoff to fail over and over again. Wish I had heard the advice in this video from the get go!
You are a very good teacher. Thanks a lot
Love your videos!
Yes. I needed this.
Finally, I found someone who I love watching and listening to! Sondre, you make it look so easy and your explanations are the best! Just the learning how to fall instruction in another of your videos alone was a game changer for me! I've been trying for years to do handstand away from the wall and I really believe if I keep watching your videos and practicing all of your awesome cues, it's going to happen for me, some day, maybe soon!? Thank you Sondre, you're awesome!
awesome! your videos are outstanding! keep pushing berg....salute from chile
Thanks man 😊
omg why do you have so few subscribers?
your content is better than that of the big channels
Really good video, thanks 🙌🏼
This is just the video I was waiting for im about to start my journey of the handstand so ty
Happy to hear that 😊 good luck! (Although luck will have nothing to do with it 😆)
el mejor tip mirar hacia abajo y entre las manos, eh podido mantener mucho mejor el equilibrio muchas gracias, de los mejores tutoriales para el parado de manos
Great beginner friendly tutorial 👍🏾
Glad you liked it 😊
Thanks for helping out!
Amazing video, thank you !
Good times.... Keep up the good work everyone.
Thank you, this were useful
Your Handstand and Calisthenics contents are awesome and your Handstand tutorials help us a lot, would appreciate it if you make a video on shoulders rotation. I guess my handstand looks bad because of the shoulder flexion and elevation.
Yes , please go into details regarding shoulder position while in free handstand. I mean about that “ internal shoulder rotation “
Thank you!
Wonderful! 🙏🏼🖤
Thank you 😊
Your vedios are really effective thank you
You’re welcome ☺️
Thanks!
That internal rotation of the shoulder is magic 🤯I just did that and boom 5secs I was able to balance
Thank you)
Internal rotation of the shoulders isn't something I hear about often, I wonder if that's the reason I am slightly shy of a straight line 🤔 Great tutorial as always. You tend to talk about details that aren't so commonly talked about.
Internal rotation is extremely important for the OAHS, but is also an important cue for getting super efficient regular handstand l. You can definitely get a straight line without it, but it will allow for rotational corrections where otherwise bending of elbows and/or falling down or forwards in shoulder would be needed. It can also help lock out the shoulder elevation and make it more effortless. But it is not really something I’d consider thinking about until handstand is already quite good 😊
@@Sondre_Berg Very much appreciated 🙏 I will give it a try because I've been handstanding for a while and alignment is tough. If I push maximum effort to Elevate the shoulders, it still doesn't hit a straight line but I will continue to build strength with my weak spot.
Sincere thanks,
Johnathan
Interesting that you cue internal rotation. Most handbalancers and teachers I have heard talk about the topic cue external rotation for a more table shoulder
I am aware that many practice external rotation, but internal (medial rotation of shoulder) is the way to go 😜 I suspect the external rotation cue comes from gymnastics where I believe this will be most beneficial for their use. Gymnastics use handstands in a totally different manner than hand balancers, so there are many cues that doesn’t carry well over between the disciplines. Perhaps I should do a video for this by itself?
@@Sondre_Berg think it would make for a great video
Helpful 🙂
Yo! Cool videos. There is a lot to learn from you.
P.S. Surprisingly few views.
You are very much right you can not thing
I am 100% this guy obsessing over the 12 different form cues for a straight handstand while lacking the flexibility to even do it in the first place, my thoracic spine and shoulder flexibility are in rough shape but i know they will improve in time with the training combined with the bridge excerises
Awesome video! Where is the mobility video that covers internal rotation? You mentioned a link in the comments to the video.
I know for a fact i cannot straight flex into the handstand i will try that elevated bridge exercise
You should do an internal rotation explanation!! Please!
I go into one of it’s functions in my video about occluding under balance in handstands 😊 You could check the one out
Please make acrobatics tutorial videos like handspring
i could barely hold for 3 seconds before i knew i had to twist my shoulders inside, and now i can hold for 7 seconds.
wtf, you should highlight twisting shoulders inside part, its so important and nobody talks about it
Great video Sondre. I’ve found my handstand to be prettier and flexed muscles when I press handstand. When I kick up, its always loose. How can I cue better before kick up?
Tutorial on kick up is allready recorded😊 give it 3-4 weeks and it should be live 👍
@@Sondre_Berg sweeeet
💪🏼🔥💪🏼
I have the same brown furniture :D
What are you thoughts as shoulder flexion/elevation mobility improves the balance also changes due to increased lever length. But what are your thoughts on flexion/depression shoulder position vs flexion/elevation by flexion depressed i mean somehow neutral shoulder positioning
Hi Sondre, thanks for another excellent video.
Regarding improving shoulder flexion, is hanging passively from a pull up bar beneficial for handstands? Thanks.
Thanks for the comment 😊
I guess to some extent, but in this case we won’t be loading our shoulder in the relevant way (actually we’ll load it opposite from what we do in a handstand).
I always emphasise training mobility with a loading similar to the move we train mobility for. In this case, thoracic bridge training and wall assisted handstand with flexion (sort of like a wall assisted hollow back, only simples), is my go to exercises for students.
BUT, hanging definitely has it’s place in keeping shoulders healthy 😊
@@Sondre_Berg Thank you for all the information :)
Hello. O seen so many videos of handstand that I am fed up now. I used to train handstand 5 days a week but now just do 2-3 times for about half a year... I managed once 45 seconds hold but never repeated after. Sometimes is good day sometimes not as good..
I am new to go upside down. I can do wall walk and stay upside down for a minute. I want to kick leg up but it is a challenge and have not been able to do wall assisted handstand with face away from wall. Any tips on how to kick up? Thank You..
Shouldnt it be posterior pelvic tilt instead of anterior. IN gymnastics, they always emphasise the banana position
bro, do you use such an exercise as ring dips in your trainings? and what are your thoughts on this exercise?
Simply put, ring dips are awesome 👍 one of the best upper body exercises for building muscle and strength and one of the few BW exercises that properly hits the pecs (especially the Bulgarian dip). But like with everything, it depends on your goals😊 it won’t help at all for handstands for example 😜
@@Sondre_Berg Thanks for the answer. I would be glad to see in your videos how you train your legs. I think many would be interested to know.
How are you still able to balance while showing us which is the wrong posture?
Posterior pelvic tilt
What about it?
Can you make a vedio how to do the Tuck planche because it is feeling impossible
I am planning to do so 👍
In meantime, you may want to check out the planche 1 program, or the complete program “bodyweight STRONG” in my app 👍 these programs focus on building the tuck planche amongst other things
@@Sondre_Berg ok thank you
❤❤🙏🙏
Just want to let you know your title and cover photo for this video have two different words for "prioritize"
Oh man..😅 well well 😆 thanks for pointing that out
Hi bro, friends of mine told me my hands have to be under my shoulders. But when I look at your handstand, your hands are more open than your shoulders. Are they telling me something wrong or is it the correct thing to do? Thanks bro
Why does everybody do handstand with the face looking down?
I feel like it's better to have the head aligned with the body (as when standing up)
Because it’s 20x easier😉 You can have head aligned and still look down.
Most difficult part for me is to not curve my back :(
💪🏻💯😘😍🥰😇😊..................