STOP THESE PRESS HANDSTAND MISTAKES - Why You Can't Press
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- Опубліковано 2 лип 2024
- 5 Reasons You Can’t Press Handstand
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Elephant walking and bear crawling exercises multiple times a day were what finally gave me enough time under tension to be able to get my feet to float off the ground. Tuck planche and handstand holds were too painful, and my wrists could not acclimate. I would end up irritating them within a few seconds or minutes and needed to wait one or more days to try again. With crawling, you can set the intensity much lower to increase the time under tension and the frequency of bouts. You can also fine-tune the intensity by shifting more or less weight into your hands. In contrast, with a planche or handstand, you're either jumping up from no weight to full body weight during a kick-up or walking up a wall, which is even more intense as you put your entire body weight into one hand.
I need to see this in action to understand what you are saying. Thanks for the tips!
@@mitchellbenoit6243
Focusing on handling the weight in the hands, making it feel natural, not letting pain go over a 3 out of 10.
Elephant walk = Get into a downward dog and just walk around your room forwards and backwards.
Bear crawl = Google for images, but it's crawling with your knees slightly above the floor.
One step down would be crawling or knee pushups with the knees and/or shins resting on the floor.
Even lighter than this would be to just place your hands gently against a wall. Some days, just trying to extend the hand flat like this is hard enough.
If your wrists are really off, just crawling on your forearms to condition the shoulders and back.
Handbalancing is really irritating on the wrists, especially as you are transitioning into harder skills where you can't control the positioning of the weight in your palms. It's almost like you're rolling your ankle; the weight shifts suddenly to the edge of your hand, and you hurt yourself. Some days you have to go to a really basic progression from the inflammation. This happens especially first thing in the morning, after a lot of computer/phone/gamepad use, after a night of poor sleep, or after taking a long break from training.
The idea is to always have a progression that is light enough that is pain-free or low-pain that you can use to promote healing. From completely unusable wrists all the way up to a pain-free planche/press.
I've made more gains from gentle, frequent crawling than from months of sending it on progressions that I can accomplish, but are too painful and take days/weeks to heal.
@@AlainLeonCan't agree more. Discoverd this the hard way when I take a step back to find out what retains me back and yes I was lacking strength in my shoulders and my wrists were aching because I didn't give them the chance to adapt through progressions. After a long journey in strengthening all weak parts in the gym and some animals flows like you said and also flexibility work am recently back to handstanding and yes now am seeing great progress. Everyone is different and must progress slowly while working on weakness.
Amazing tips! Thank you!
Outstanding explanation with a heavy focus on the details of each progression. My goal is to be able to press HS but I am quite far away currently. I'll get to work on everything you laid out here. I would suspect I'm likely 10-12 mos away from being able to do. Thank you for posting.
Thanks for this! I took a pic of myself last night and I can’t get my hips above my shoulders during the forward fold. Then if I go too far forward I feel like I’m going to fall on my face!
Yeah keep working the flexibility and strength, don't force the position
So thats why. Cant do any of these things.