While doing handstands at the peak of half dome (trip summary here), someone asked me for advice on how to do those. I promised him that I’d add some instructions to my website and so he should subscribe. I can’t recall his name, so not sure if you’re seeing this (ping me or post a comment if you are!), but hopefully others can benefit as well. Here are some basics to work on, in sequence. Spend a few weeks mastering each move before moving on, and continue practicing the earlier steps even as you ‘graduate’
Step 1: Develop a strong core and hollow body position
The hollow body position is probably the most important for gymnasts. If you’re not familiar with how this should feel, the best way to mimic it is to stand tall and imagine you are hugging a really fat tree with your two arms. Feel the shoulder extension that you create as you stretch to do this. Now, while maintaining that shoulder extension, slowly straighten your arms and bring them up over your head, until your shoulders are touching your ears. This should create a nice natural curl to your upper back. This is a hollow body, and it’s used in a ton of positions. Beyond just holding the position, you can really strengthen your core by doing many of the core exercises I’ve put in my workout routine whilst holding the hollow body. My favorite is hollow body rocks:
Step 2: Start getting used to being upside down with a tripod position
You’ve all seen it, and it’s the first step towards step 3. It doesn’t require a ton of strength or balance, and you’ll start getting accustomed to being upside down for a while. Start with 10-30 seconds and work up to 1-2 minutes per set.
Step 3: Develop upside down balance with a headstand
Starting in the tripod position, slowly raise your legs and work on balancing while keeping the core tight and back in that hollow body position
Step 3b—for bonus—is to do some controlled leg motions such as this, while maintaining your balance and good form.
(Video coming…need to find a better one)
Step 4: Wall handstand
This will help you develop the shoulder and core strength to hold the proper position without worrying about the balance so much.
Additionally you can do a lot of drills in this position, such as the ‘handstand run’
Step 5: Tippie-toe handstand
By moving closer to balancing, and only supporting yourself with a bar (or ceiling) just at the maximum reach of your toes, this will help you keep the shoulders extended and hollow body position. This is often called a Chinese handstand too
(Video coming…can’t find a great one.)