The handstand is a position used statically and dynamically in many performance related disciplines such as gymnastics, dance, cheerleading and also used as general conditioning for sports that heavily involve shoulders. When done in an intentional and artful fashion, often involving various entries into handstand and transitions between various positions, doing handstands is called handbalancing. When first starting handbalancing, the challenge is developing the upper back, shoulders, and wrists to support one's weight and developing the necessary leg and hip flexibility to enter the handstand position with ease and control. Luckily there are many conditioning and proprioception drills that a beginner can do, sometimes using a wall, furniture or a spotter, to gradually gain the abilitiy to handstand.
Basic Pushup Progressions
Want to learn how to push-up? Try building your strength stepwise 😊 the push-up will open up a world of possibilities, which I will get back to in a later video 👍 if you’re new to strength training, here is a tip to how to approach it: Find a variation (progression) that you can do about 5-10 repetitions of. This means that the variation you choose should be so difficult that you can barely do 5-10 repetitions. Rest for about 2 minutes between each set of 5-10 reps. Or do stretch to make better use of your time. Do 3-5 sets, depending on how you feel and how much time you have. Do this 2-3 times a week. You will notice that you will gradually be able to do more repetitions of the variation you chose and as you move past 10 repetitions, you should try and make it more difficult, so you can again only perform 5-10 reps. Keep going like this and you’ll eventually get you push-up🔥💪
Micro kips for easier handstand pushups wiithout sacrificing form
Handstand pushups (hspu) are a tough skill to learn because of the strength and balance requirements. To make learning the hspu easier, we review how to best leverage a kip without going full banana. Using this technique can let you get used to the mechanics and get dynamics reps into your workout while you develop the strength to go full range without a kip. Note, this kip is different than a crossfit kip and a breakdance kip which both aim upwards and tend to have a lot of momentum. This kip is more of a minimal way to gain upward momentum and send the balance over the hands while maintaining form. More tutorials on goskillwell.com/ianbreal IG: instagram.com/ianbreal
Shoulder Mount Conditioning - Pike Slides
Want to strengthen and condition for your AERIAL Shoulder Mount ON the pole? Then join @mischkapoledancer as she demonstrates a range of strengthening exercises for advanced levels on the pole to work towards your Shoulder Mount. 🤸Seated Shoulder Mount: Whilst sitting against the pole, drive the knees to the chest & lift off the floor to a shoulder mount. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pike: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Straight Leg Seated Shoulder Mount: Whilst sitting against the pole, straighten the legs & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pencil: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor until you’re inverted in a pencil position. Slowly lower back to the floor. Repeat 2 x 2-4 reps. Did you find this helpful? Then comment below 💜👇 And don't forget to tag @thepole.physio in your Shoulder Mount conditioning videos! #polephysio #poledance #poledancer #aerial #cirque #polesport #poletraining #polestrength #poleconditioning #poletutorial #polefitness #polefit #polelife #poletips #lyra #hoop #poledancenation #poledancersofig #polescience #poledancersofinsta #pdbutterfly #pdextendedbutterfly #pdshouldermount #pdayesha #pdstaticv #pdpencil #pdironx #pddeadlift #pdhandspring A friendly reminder that the Shoulder Mount is an advanced trick and conditioning should ONLY be undertaken if your instructor has deemed you ready to work on this trick. This information is general advice only and we are not liable for any injuries that may occur during training.
How to - Stralder Press
How To Stalder Press. In this short tutorial I show you 6 exercises you can do to work on your stalder press. Before you start working specifically on the stalder press, you should have a decent handstand, a normal handstand press, straddle L-sit and pancake stretch (check my other tutorials regarding these topics). Really focus on pushing your shoulders down to lift your legs up above your elbows. It's a lot easier to press from there. Exercise 4 (the stalder press cheat) helps a lot if you are not yet strong enough to get your legs above your elbows but you still want to get a feeling of pressing from the bottom up. Please make sure to warm up and prepare your wrists, shoulders etc. for these exercises! Let me know what you want to see next. If this was helpful for you and you'd like to support me, feel free to save this post and share it to other friends who could need some stalder press exercises or put it in your story. 🧡 Music: Paranoia - Alt Rock/Trap Style Hip Hop Beat / Prod. Riddiman x Joe Leytrick @matmcguiree . . . . #handstand #handstands #handstandpractice #handstand365 #handstandlove #howto #stalderpress #strength #calisthenics #calisthenicsworkout #acrobatics #acro #yoga #yogagram #yogapractice #yogahandstand #yogatutorial #yogainspiration #Fitspiration #fitnesstutorial #gymnastics #gymnasticstraining #bodyweighttraining #movementculture #fitnessmotivation #gymnasticbodies #mobility #mobilitywod #flexibility
How to - Straddle Sit
How To Straddle Sit. The Straddle Sit is one of the key elements when working towards the stalder press. In this short tutorial I show some exercises you can do to work on your straddle sit. Flexibility is an important part of it but one thing that's often overlooked is shoulder strength. By strongly depressing and protracting your shoulders you will be able to bring your hips/legs up above your elbows which makes it easier to continue the press into a handstand. Let me know what you want to see next. If this was helpful for you and you'd like to support me, feel free to save this post and share it to other friends who could need some straddle sit exercises or put it in your story. 🧡 Thank you and have fun! Music: Mortal - Alt Rock/Trap Beat / Prod. Riddiman x Joe Leytrick . . . . #handstand #handstands #handstandpractice #handstand365 #howto #straddlesit #lsit #strength #calisthenics #calisthenicsworkout #acrobatics #acro #yoga #yogagram #yogapractice #yogahandstand #yogatutorial #yogainspiration #Fitspiration #fitnesstutorial #gymnastics #gymnasticstraining #bodyweighttraining #movementculture #fitnessmotivation #gymnasticbodies #mobility #mobilitywod #flexibility
Key Drills for Learning to Press to Handstand
As promised! Here are my 5 top drills for press handstand. Shoulder, wrist and hamstring warmup are key so you can straight legs and arms as much as possible. #presshandstand #presstohandstand #questforthepress #handstands #circuslife #dailypractice #inversions #ianshandstandtips
3 Intermediate Drills to Start Balancing a One Arm Handstand
If you have been learning one arm handstand and need some drills to start balancing, these should help. Read the captions carefully, do both sides and all positions! Tag a friend that’s learning one arm handstand!!! #ianshandstandtips #handstands #onearmhandstand #oahs #circuslife #calisthenics #streetworkout #breakdancing #inversions #dailypractice
One arm HANDSTAND follow along guide // explanations, tips, exercises...
Thanks for watching! 💞 ☆ Want to train with me? https://kimbalance.site123.me/ ☆ Instagram https://www.instagram.com/xkimaliciax/ ☆ Tiktok https://vm.tiktok.com/ZS4nRBLH/ ☆ Frequently asked questions: • How old are you? ~ 21 • Where are you from? ~ Germany
Increase Handstand Strength FOR BEGINNERS
If you want to learn to handstand but you can’t get up against a wall yet where do you begin? The goal of this video is to help us develop transferable handstand strength for beginners so that we have the confidence to start working on the chest to wall handstands and back to wall handstands that you see in typical gymnastics and calisthenics handstand drills. __ Recovery is King! Grab some Whey Protein: https://locally.link/Bgd7 Calisthenics or Callus-thenics? Manage your calluses with this hand cream: https://locally.link/xrM6 Need help with skills? Try using Resistance Bands: https://locally.link/sTNQ Take your calisthenics game to the next level with: - Gymnastics rings: https://locally.link/n34D - Weighted Vest: https://locally.link/Oq0M - Dip Belt: https://locally.link/qGuP __ Featured in this video: How To Bail Out of a Chest To Wall Handstand https://youtu.be/fSdS5T2kgps Increase Overhead Mobility https://youtu.be/c3vxf1euvvA Full Frog Stand Tutorial https://youtu.be/m6Dsxcuv4Xs --- Join the Facebook Group: www.facebook.com/groups/calitothecrowd/ Get the camouflage gear out and stalk me on Instagram: @andrewalinda #calitothecrowd #handstand -- cali to the crowd™ is a vlog to help inspire action and to democratise calisthenics and fitness for people at all fitness levels
How to Pike Push Up | Pike Push Up Progressions
A favourite on this channel, the Pike Push up, and subsequently, the advanced pike push up is an amazing bodyweight exercise for building strong shoulders and developing strength that can be easily applied to skills such as the handstand push up, frog to handstand and even the planche How to improve your pike mobility: https://www.youtube.com/watch?v=YYDNl0rA6Ks --- Recovery is King! Grab some Whey Protein: https://locally.link/Bgd7 Calisthenics or Callus-thenics? Manage your calluses with this hand cream: https://locally.link/xrM6 Need help with skills? Try using Resistance Bands: https://locally.link/sTNQ Take your calisthenics game to the next level with: - Gymnastics rings: https://locally.link/n34D - Weighted Vest: https://locally.link/Oq0M - Dip Belt: https://locally.link/qGuP __ Join the Facebook Group: www.facebook.com/groups/calitothecrowd/ Get the camouflage gear out and stalk me on Instagram: @andrewalinda #pikepushup -- cali to the crowd™ is a vlog to help inspire action and to democratise calisthenics and fitness for people at all fitness levels
How to Bail Out of a Chest To Wall Handstand | Handstand Progress Diary
The chest to wall handstand is a great way to progress in the handstand, encouraging the straight body line position. But once you're up there, how do you bail out of a chest to wall handstand? Learning how to fall from handstand is key to building confidence on our hands and is an often-overlooked handstand progression. Check out today's video to master the handstand bail. --- Handstand Progress Diary Series https://www.youtube.com/playlist?list=PLXo5nmHElORHE5hvlNNg_CfpXH-Tgobec --- Recovery is King! Grab some Whey Protein: https://locally.link/Bgd7 Calisthenics or Callus-thenics? Manage your calluses with this hand cream: https://locally.link/xrM6 Need help with skills? Try using Resistance Bands: https://locally.link/sTNQ Take your calisthenics game to the next level with: - Gymnastics rings: https://locally.link/n34D - Weighted Vest: https://locally.link/Oq0M - Dip Belt: https://locally.link/qGuP __ For more Cali to the crowd content: Instagram: https://www.instagram.com/andrewalinda -- Featured in this video: Intro Meenz https://www.youtube.com/watch?v=ZhAl1tDPUFE https://soundcloud.com/Meenz Outro Meenz https://www.youtube.com/watch?v=GgYGQQsWvlA https://soundcloud.com/Meenz -- cali to the crowd™ is a vlog to help inspire action and to democratise calisthenics and fitness for people at all fitness levels 02:09 - how to bail out of a chest to wall handstand #calitothecrowd #handstands
Scorpion Handstand // Some tips and exercises to learn the Scorpion Handstand
Thanks for watching! 💕 ☆ Want to train with me? https://kimbalance.site123.me/ ☆ Instagram & tiktok: @xkimaliciax ☆ Frequently asked questions: • How old are you? ~ 21 • Where are you from? ~ Germany
Shifting to One Arm Handstand Thoughts and Progression
Talking about how to shift from two arms to an assisted one arm handstand. This a necessary step in learning how to balance on one arm, and it's one where people would benefit from being more aware of the subtleties in the technique. Give it a try and let me know how it goes. Video is part of my one arm handstand series for my online training group. Check out my Handstand Ebook: https://www.yuri-mar.com/products/balancing-the-equationpdf-ebook Join my online training group: https://www.yuri-mar.com/physical-philosophy-project One on One Online Coaching: https://www.yuri-mar.com/onlinecoaching Vimeo on Demand Channel for In-depth tutorials: https://vimeo.com/yurimar/vod_pages Follow me: IG: https://www.instagram.com/yuri_marmerstein/ FB: https://www.facebook.com/yuri.marmer/
3 Most important things for your PRESS | Press to handstand | The Art of Handbalancing
Hello everyone, These are my most important tips for you if you are working on your press to handstand. For more indepth explanations I have made a three part series called press to handstand in my Vimeo library: https://vimeo.com/ondemand/handstandlibrary I hope this is helpful and have a lovely day xx Handstand Blocks: https://www.akrobatik-shop.de/english-shop/ Join our exciting new handstand community: https://forum.nataliereckert.com/ Support me on Patreon, your support helps me a lot: https://www.patreon.com/handbalancing For handstand nerds: https://nataliereckert.com/portfolio.html For online coaching visit www.nataliereckert.com IG: natalie_handbalancing/ FB: Natalie Reckert Handbalancing Background track Track: Travel With Us — Vendredi [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/o-rpKzt4KSY Free Download / Stream: https://alplus.io/travel-us Intro music: Mama – Bertisolo https://www.youtube.com/watch?v=8KGZWhmiMlo ---------------------------------------------------------------------------------------------------- I take part in the Amazon Services LLC Associates Program, this means that if you click on the links below and then buy the product I get a small commision at no additional cost to you. I only get the commision if you actually buy the product not just by you clicking on the link. I filmed this video with the Sony α6400 https://amzn.to/2GwD1vs I recommend Lifeform yoga mats for your practice: https://amzn.to/3gpKutm Capezio make great leggings: https://amzn.to/2H4Kcf6 Tank top: https://amzn.to/32YVv0b I edit all videos on my Asus Zenbook: https://amzn.to/2Dpkr6V For sound recording I either use the Zoom H1 or the Zoom H4 field recorder or my AKG wireless headset: https://www.thomann.de?partner_id=26183
In Depth Hollowback Handstand Tutorial
shoulder positioning, counterbalance, weight placement, stretches, wall practice
Ultimate Straddle Press Tutorial - Ian's Polymathic Tutorials
Highly detailed, covers common flaws and important concepts It's called "Ultimate" because this is the last tutorial you will ever need, but that shouldn't stop you from watching 40 more. Sorry for the lighting change, but all key parts are visible throughout! Watch up to 1.75 speed for understandable fast learning. Success is at least 655000 times faster if you video and self analyze with no ego or exaggeration.
Great Strength Drill for One Arm Handstand Shifts
Heres a fun lil one arm drill to help make that shift + scapular elevation feel more natural. #handstanddrills #circuslife #circuseverydamnday #technical #shoulderrehab #onearmhandstand #calisthenics #handbalancing #nyclife #ianshandstandtips #handstandblocks
Raising the Free Arm in a One Arm Handstand
Oahs balances usually start with a low free arm partially because of hesitation to lift and partially because the practitioner hasn’t learned to shift and tilt enough into the balancing arm to counterbalance a parallel free arm. Here are three drills to condition raising the free arm more comfortably. If this helps or if you have any questions feel free to drop a comment ⬇️ Save and share with anyone that could use this! #oahs #onearmhandstands #ianshandstandtips #handstands #inversions #handbalancing #circuslife #dailypractice
How to Jump onto Handstand Canes
Technique + progressions + intentional firstname.lastname@example.org for reference 😆 #handstandtutorial #questforthepress #handstandpress #handstandcanes #ianskickuptutorial #circuseverydamnday #circusconditioning #nyc #ianshandstandtutorial #ianshandstandtips
L - Sit Tutorial: Complete from Beginner to Advanced!!
Download FREE Ebooks and Resources down below!! 👇 https://sidpaulson.com
One Arm (One Handed) Handstand TUTORIAL 2021
So here's my first (hopefully of many) Tutorials The One Arm/Handed Handstand Tutorial - I hope someone finds it helpful! Please be sure to Sub, Press the Bell, Like and all that good stuff!
Air Step Arm Freeze Tutorial
Ahoy! 0:00 Intro/Background Info 0:30 Skill Description/Before You Start Training 2:19 How to Enter the Air Step Arm Freeze 3:36 Drills/Exercises 4:47 Troubleshooting 5:12 Alignment Issues 7:24 Rotation + Engagement Issues 8:03 Mindset 8:45 Outro One last thing I didn't mention in this tutorial but would like to emphasize: the potential for pain or injury from crashing this trick is pretty high, especially if you have a history of joint pain. If you can train yourself to tip into a headstand or back to your feet (always staying in line with the angle of the freeze) rather than allowing yourself to twist and fall sideways, you greatly diminish those risks. Check out Dyzee on YouTube over at https://www.youtube.com/user/dyzeesup... and online at http://www.dyzeediaries.com Thank you very much to Alckemy/ZNSEI for the music! Check out his soundcloud at https://soundcloud.com/znsei/popular-... and YouTube at https://www.youtube.com/c/Alckemy Happy training, as always let me know if you found this helpful and you can always message me for tips or feedback on instagram at www.instagram.com/scottamcdonald
One Arm L Sit Tutorial
Welcome to my One Arm L Sit tutorial! This one is a bit rapid-fire at times with the information; my apologies. Please pause the video whenever you need to read something, and if anything needs clarifying please let me know. 0:00 Intro 0:28 Background Info/Before You Start/Pre Requisites 2:42 How It Works 2:54 Lean Functionality 3:06 Body Positioning Functionality 4:00 Engagement Functionality 4:37 How to Enter the One Arm L Sit 5:54 Exercises/Conditioning Drills 7:50 Common Mistakes/General Troubleshooting 8:23 Positioning Mistakes 9:38 Engagement Mistakes 10:16 Movement Mistakes 11:21 Training Mindset/Outro Many thanks to ZNSEI for the music! https://soundcloud.com/znsei/popular-tracks If you have any questions or comments, feel free to leave them in the comments or DM me on https://www.instagram.com/scottamcdonald/
Why are your shoulders closed in handstand?
The shoulders being stuck in a "closed" position can feel like a tricky hurdle to overcome, fortunately once we examine the cause of the closed shoulder position we may have some new ideas about how to approach changing our handstand shape.
Split Leg Body Position
In this video we go over the body positioning for a Split Leg inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Inversion Terminology & Stacking
In this video we go over some of the common terminology we use when describing inversions and also go into the the ideas of stacking, underbalance and overbalance.
Intro to Inversion Foundations Series
In this video series we teach you how to jumpstart your inversion practice using a shoulderstand or inversion trainer. We go over everything you need to know from how to set yourself up on the trainer, entrances and body positions.
How to Grip the Inversion Trainer
In this video we explain how to use the different groups available to you on your inversion trainer and ideas of how to apply these grips.
Finding Your Inversion Line
In this video we discuss how to troubleshoot your inversion line and tips for developing this proprioception. We discuss common misalignments and how we might go about adjusting to correct.
Straight Spine Alignment for Inversions
In this video we dive into the theory of aligning your spine in a straight line when practicing inversions of all varieties. This technique translates directly to headstands, handstands and partner acrobatics and is helpful in creating a body position prone to stillness.
Straight Body Inversion Shape
In this video we breakdown the basic alignment of the straight body inversion and how to seek out a feeling of being stacked in this shape.
Tuck Inversion Position
In this video we go over the body positioning for a tuck inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Straddle Inversion Position
In this video we go over the body positioning for a straddle inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Pike Inversion Position
In this video we go over the body positioning for a pike inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Split Leg Inversion Entrance
In this video we breakdown using the split leg entrance to reach your inversion. We review options for where this entrance can take you as common pitfalls we bump into when learning this entrance.
Tuck Inversion Entrance
In this video we breakdown using the tuck entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Straddle Inversion Entrance
In this video we breakdown using the straddle entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Pike Inversion Entrance
In this video we breakdown using the pike entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Using the Wall to Build Confidence in Inverting Yourself
In this video we explore how to set yourself up with a wall when learning inversions and how you can use the added security to build up your confidence.
The relationship of shoulder and spine positions in a handstand
Often people come to the conclusion that because their shoulders "aren't open" in handstand that the shoulders are not flexible enough and that they need to stretch more or use other means to increase range. This may not be necessary, as an open shoulder angle in handstand can easily have just as much to do with your shoulder engagement, balance strategy and spinal shape as it does with passive range. In this video Sean demos the consequences of these different variables and shows a wall drill useful in finding the action of shoulder flexion.
Assisted Press Handstand Lift-Off (Partner Drill)
It can be a challenge to feel the moment of lift off in a press handstand, that moment where your feet float away from the floor can feel like a complete mystery even for someone quite strong and possibly even with a solid handstand. The lift off moment is the culmination of a unique combination of shoulder strength/position ( pooosh!), hip/spinal mobility ( hollow pike compression) and timing. It can be hard to find this moment/ engagement/ position since you've never been there, its a lot of exertion and it happens at a particular moment. This partner drill is a great way to slow that moment down, reduce the weight of the lift off and possibly find the feeling of "floating" and accumulate some very relevant time under tension.
Get Upside Down with Candlestick
This video goes over everything you need to know to get started attempting the candlestick shoulderstand.
Free Reverse Star
Reverse free star can seem like a level up in challenge from regular free star but the principles that make this pose consistent have a great carry over to any other inversion! This pose works with a precise stack & alignment from the flyer while the base works to create balance through a steady foot to shoulder connection.
An Introduction to Inverting
In this video Sean will talk about helpful drills to help you get upside down, as well as important strength to cultivate to help you stay inverted.
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Here is an inversion you can get into from bird or backfly: an arm-to-arm supported handstand balanced on the base's pecs. You can do this facing forward or reverse; reverse will require a bit of an arch from the flyer. 0:50 forward demonstration 1:29 reverse demonstration Please have a spot since we're going upside down!
Handstand on Ankles
Handstands on ankles are a great way to train your inversions since they are much more unstable than working on the floor, canes or blocks. Here we break down the exercise and give a few tips for what can make them easier - otherwise, practice practice practice! 0:44 Skill demonstration
Handstand on Knees
If you're nailing the handstand on ankles, try this more challenging variation on knees! It's harder because it's higher up but also the hand position is trickier and it's wobblier. Skill demonstration: 1:33
Reverse Shoulder Stand from Back Bird
Reverse Shoulder Stand from Backbird is a great way to prep for our Backbird to H2H to come, While this skill in itself is fairly straight forward building up you fluidity and consistency in this entrance builds many of the same patterns for the H2H skill while mitigating some of the more challenging variables.
In this video Sean introduces the basic approaches of puppy press to handstand. The puppy press is often the first handstand press people are able to find success with, particularly if they strong active flexibility in the legs and shoulders.
Shoulder Strength and Flexibility
In this 20 min video, Michal will discuss the different directions we can move our shoulders, the common issues we encounter when moving into shoulder flexibility, and ways we can strengthen our shoulder girdle so that we can move into end ranges of motion with more ease, stability, and confidence.
The hamstring group of muscles can often be challenged by movement practices that involve both deep hip extension or flexion. These exercises emphasize encouraging hamstrings stability in deeper ranges of motion of both forward folds and backbends.
Prehab for Low Back Stability
In this video Emily gives a breakdown of the importance of lower back stability for different areas of your movement practice. We also explore a few options for prehab conditioning to help your lower back feel great when you practice!
Prehab for Ankle Stabilization
The ankle is versatile joint that carries almost the entire weight of the body. Depending on your movement practice your ankles may need to be able to withstand impact and force in a variety of directions. This video explores a set of prehab exercise to strengthen the ankles in all of its main directions of movement.
Back Bird to Hand to Hand
Loading in from a back bird is often one of the first load-ins to hand to hand to become accessible. It offers an ability for the flyer to move linearly into their handstand with a clear dismount in case it doesn't wind up perfectly stacked.
Base Forearm Position for Hand to Hand
While it may seem like a minor detail the positioning and movement of the bases forearms has everything to do with the bases potential to create stability for the flyer and consistent feeling for both partners.
In a Reverse L-Sit we get to feel the full weight of our partnership through the the reverse hand to hand grip. In this video review the key alignment points, calibrations and variations for exploring this key calibration for RH2H.
Star to Extended H2H Variation 2
In this variation we start in a modified star/biceps stand position that allows the base to more easily get their arms to a straight stacked position. Flyers often enjoy this entrance as it gives them a different levels of control by allowing them to push themselves up into their handstand.
Introduction to Hand to Hand
Hand to hand can refer to the skill of a flyer holding a handstand while the base balances them on their hands, it can also refer to an entire discipline of circus acrobatics that people spend years studying and training. Hand to hand is often one of the most admired skills when people begin practicing acro as it can seem like a posed on for the the most advanced practitioners, quite to the contrary the basics of hand to hand can be explore by many levels of practitioners and it all starts with the desire and the right road map. In this series we explore the drills, progressions and techniques to begin your hand to hand practice safely, efficiently and with a clear idea of how to progress based off of where you are in your acro practice.
One Arm Croc Tutorial from Scratch
One arm croc is a great beginner handbalancing skill that can even be learned if you can't hold an upright two arm handstand. This video shows progressions and techniques for the one arm croc also known as one arm mayurasana and one arm elbow level. It includes body positioning, how to start using two arms, and basic conditioning ideas. Make sure the wrists are well warmed up for this and don't try to many repetitions in a row at first because your wrists can take a lot of pressure. Body positioning - 0:34 two handed croc - 2:00 Lifting the legs - 3:55 The problem with not side bending - 5:00 Advancing to the one arm croc - 5:30 Croc with pretty form - 7:15 Notes about progression from two arms to one arm - 8:15 Tilting into the balancing arm - 9:10 Balancing on raised surfaces - 9:50
How to get the most out of crawl position
The crawl position is an excellent movement that trains your body to work synergistically. It involves the entire body: developing scapular stability along with core and leg strength.
Tempo Jump to Extended Hand to Hand
The tempo jump to hand to hand takes advantage of momentum and timing to combine the flyers jump/press with the bases press. In this video we discuss key aspects of the timing for the skill as well nuances for alignment and connection.
How to Balance a Handstand
In this video, we discuss the mechanics of how you can use your shoulders and your hands to manage the balance of your handstand.
Baby Hand to Hand
In this video we review the "Baby H2H" and H2H where the flyers elbows are set in a deeply bent position. This skill works with a flyers bent arm strength while inverting at a slight angle. An excellent horizontal progression alongside our other hand to hand skills that also can be worked into many L-basing flows and even advanced hand to hand transitions.
Shin to Foot to Reverse Hand to Hand
This entrance to RH2H takes advantage of the flyers hips already being elevated to around the height needed for their handstand. While most entrances to handstands involve a flyer needing to press up on top of a higher surface this entrance allows the flyer a rare oppurtunity for a flyer to come down into a handstand. As such the details of how a base can provide support and smooth pathway for the flyer as the come down are essential for making this entrance consistent.
Front Plank to Reverse Hand to Hand
Transitioning from Front Plank to Reverse Hand to Hand is a great entrance for those comfortable with L Basing transitions to start entering into the RH2H position.The flyer is able to fix their shape in handstand shape while the base can use arms and legs to transfer the the flyer into a handstand in way that can be very controlled.
Handstand Jumps for Hand to Hand
Before we ask a flyer to jump into a hand to hand we review the demands of this jump. Emily breaks down the mechanics of jumping into a handstand on the floor and onto and elevated surface. She also discusses the differences in mindset between solo handstands and handstands for H2H. Other topics include spotting handstand jumps and the basic variations on the handstand jump.
Star to Extended Hand to Hand V1
In this video explore the movement of base pressing flyer from star directly to extended hand to hand. This variation asks our partnership to find a strong hand to hand shape while still connected via star and understanding the pathway the flyer must travel to reach our finished H2H position. We share our thoughts and tricks on maintaining a strong connection and timing of transferring the weight.
Jump to low H2H
The jump to low hand to hand is the most direct entrance to the skill and prepares the partnership for higher level hand to hand skills in both L-basing and standing acrobatics. In this video we review our thoughts on consistency of the grip, directionality of the jump and mindset/responsibilities for each roll.
Foot to Hand Pistons
Foot to Hand Pistons are a great exercise to develop coordination of base and flyer movement. In this skill flyers receive an opportunity develop smoothness of transferring their weight to allow the base to move, while bases develop unilateral strength in their arms from a wide range of motion.
Foot to Hand Presses
In this video we breakdown the mechanics of pressing a bent arm foot to hand to straight arm foot to hand. This skill is brought together by coordinated timing of base and flyer and strong grsp and stability of the two component poses. In this video we discuss several smaller progressions and breakdown of base and flyer roles.
Star to Hand to Hand
Entering in from star is one of the most common entrances to L-basing hand to hand. This entrance has the advantage of the flyer getting to start in a nearly finished handstand shape while the base can lower them down into the hand to hand. It asks for a strong understanding of the flyers handstand shape and a steadiness of the hand connection as the base lowers the flyer into position. In this video we give our breakdown of the key points and micro progressions to make this skill smooth and predictable.
Prehab for Hip Stabilization
In this video Emily shares a few targeted exercises for preparing your hips to be able to strong through their full range of motion. These include targeted strengthening for the rotator muscles that stabilize the ball and socket joint of the hip. These are great exercises to prepare you for a practice that involves deeper leg flexibility like splits, acrobatics or handstands.
Perfecting Your Line
Are you stuck in a Banana Back Handstand? Do you wish you could stay balanced in a straight line? Achieving better alignment in a handstand is not a quick fix but a continual process. This video establishes the correct direction to begin or accelerate this process. We breakdown the role of each individual body part while in the handstand position. We then add the weight of gravity and the control of balance to challenge the whole body's coordination while maintaining its position. Exercise Breakdown 0:09 Belly/Prone Elongation 1:29 Back/Supine Elongation 2:11 Transferring Balance Upright 3:40 Transferring Balance Upside Down
Hands for Handstands
When in a handstand don't overlook your hands. Your hands are the first point of connection, the first point responsible to help you balance. If your foundation is off, even the slightest bit, maintaining balance gets infinitely harder. Use this video to create good habits if you're new to handstands or to fine tune your line, if you have been practicing for a while. Balancing a handstand is a fluid process of making continual subtle adjustments with your open, active, intelligent, alighned hands. Exercise Breakdown 0:20 Wide Base of Support 0:48 Open the Palm 1:34 Weight in the Fingers 2:11 Wrist and Elbow Alignment 2:19 Hyperextension 3:14 Bent Arms 3:58 Downward Dog Walks 4:41 Arch of the Hand
Shoulders For Handstands
Handstands uniquely require shoulder strength as well as core integration with the arms in an overhead position. In this video we use elbow stand exercises to isolate the actions at the shoulder joint, break bad habits of compensating in the lower arm for shoulder weakness, and build handstand specific strength and stability in the whole chain. These techniques are great for beginners gaining confidence being upside-down or experienced hand balancers looking for new a challenge. Exercise Breakdown 0:09 Should Blade Slides 0:53 Dolphin 1:28 Single Leg Lifts 2:21 Walk Up the Wall 3:25 Single Leg Tuck Press 4:53 Elbow Stand Balancing
Jumping Entries to Hand to Hand
This video contains cues and skill development for jumping entries to L-Base Hand to Hand. These skills are essential for developing a strong hand to hand practice and progressing to standing work. Hand to Hand Essentials Course Video 4
Full Body Handstand Warm Up - 30 minutes
In this video Sean Langhaus leads you through a warm up routine specifically designed to prepare you to practice handstand. The practice includes active shoulder and leg flexibility, spinal mobility and core work.
One arm Handbalance Series Trailer
Hey handstanders, Join my handstand world, it will be tons of fun, challenging, a whole new experience and frustrating sometimes and in the end its all worth the effort because there is nothing comparable in the physical world to balancing on one arm. It's a special unique thing that changed my life and me as a person for sure. I love it. In this video series I am teaching you step by step how to develop proper alignment, body awareness, necessary strength and preparation in general to balance in a one arm handstand. This tutorial contains everything you need to develop proper technique to move from a solid 30+ seconds two-arm handstand, on to more advanced stuff like several different one arm shapes. You will get all the details to the progress in lots of different exercises combined to begin you journey to master the one arm Handstand Musik credit Crates In The Basement by Otis Galloway Link: https://filmmusic.io/song/6104-crates-in-the-basement License: http://creativecommons.org/licenses/by/4.0/
One arm Handstand Tutorial part 2
In Part 2 we are working towards balancing the one arm handstand as well as strength and conditioning exercises to move on further. We are starting at fingertip assisted one arm holds and work our self through common mistakes towards the freestanding one arm handstand. With that in our arsenal we visit several drills to become stronger, more consistent and ready to move further to more complex one arm handstand exercises and shapes. The goal here is to acheave the one arm and get ready for more ! Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
All Levels Handstand Wall Workout
This is a 40 minute technique and conditioning video for handstands. These wall exercises will help you develop strength, mobility, and body awareness for handstands. The exercises in this video are divided into three levels: beginner, intermediate, and advanced. It includes: * Full warmup * Wrist strengthening exercises * Conditioning exercises * Progressive wall drills * Ending stretches Feel free to follow along with me, or pause the video and do them on your on time!
One arm Handstand Tutorial part 1
In Part 1 we are working towards assisted one arm fingertip holds. I explain the basic fundamentals of my balance concept and walk you through several exercises to reach a comfortable and efficient technique, to be able to go to Fingertip assisted one arm handstand holds. You are going to get an understanding of alignment and bodyawarniss as well as several drills to work with. Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
Build a strong handstand with these simple easy progressive drills for mastering a kick up entrance to handstand. Great for beginning and intermediate students to practice alignment, and improve balance during transitions. These foundational movements are the building blocks of more advanced tumbling. Exercise Breakdown See Saw 0:57 Back Leg Kicks 1:23 Hops 1:48 Toe Touches 2:10 Arm Position 2:43
Detailed progressions for learning or perfecting your cartwheel. A cartwheel is a foundational skill in more advanced tumbling and also a useful tool for falling safely from any handstand. This video is appropriate for absolute beginners and also useful for intermediate acrobats refining skills. Exercise Breakdown Jump Side to Side 0:27 Add a Lunge 0:46 Lunge to Lunge 1:10 Same Side Hand to Same Side Foot 1:33 Where to Look 2:18 Hand Position 2:47 Knee Cartwheels 3:08
How to Straddle, Tuck and Pike to Handstand
This video focuses on techniques and progressions for 3 foundational entries or kickups to handstand; straddle, tuck and pike. It can be very helpful for people just starting to learn these handstand entries as well as people trying to clean up their technique. Here is a guide to the key parts of the video: 0:00 demonstration of the 3 handstand entries 0:53 basic handstand warmup notes 1:27 3 key positions shared by straddle, tuck and pike 2:58 speed and continuity of the 3 positions 3:24 proprioceptive drill to get the folding see-saw mechanics 4:24 reviewing general jumping mechanics 4:50 applying jump mechanics to the handstand entry 5:10 leg path for the straddle jump 6:30 a couple of straddle flexibility drills 6:58 finishing the kickup by bringing legs together and using fingers 7:42 tuck handstand entry 8:58 pike handstand entry 10:05 common mistakes in jumping to handstand
Handstand kickups - split or scissor entry
This video explains the mechanics of the split or scissor kick up to handstand which are foundational for the four handstand kickups (scissor, straddle, tuck, pike). You will learn how to: - Properly hinge from the hip - Coordinate the driving leg with the hip hinge - Set up your shoulders before you leave the ground - Generate momentum in a controllable repeatable fashion