The Handstand is an iconic and timeless display of strength, balance and flexibility. Not only does it strengthen your upper body, but it enhances your overall athleticism and proprioception (body awareness). Last, but not least, it makes training FUN (a commonly overlooked component of training).
The challenge of hand balancing is a very rewarding process that I would recommend to anyone. Just like riding a bike, once you get it, the skills will last a lifetime.
What it Covers
The handstand shouldn't be a struggle. The correct way to approach the handstand is through progressive comfortable challenges. By doing these steps in the correct order, you can remove that struggle, and build up your handstand safely and easily.
Table of Contents
1. WHY HANDSTANDS
2. HANDSTAND REQUIREMENTS
3. WRIST STRENGTH/MOBILITY
4. SHOULDER STRENGTH/MOBILITY
5. CORE STRENGTH
6. QUADRUPED SEQUENCE
A Word From Max:
When I first started, I could barely hold myself up in a handstand. But by focusing on mobility, strength, and progressive conditioning, I have helped myself and thousands of others achieve the handstand. My hope is that this video can help you do that, too.
The main issue that derails handstand progress is wrist injury. The bone and tissue in the wrists are small and take time to adapt. It is critically important to prepare them adequately before each handstand session and continuously over the long term. Learn the proper way to mobilize and strengthen the wrists, and even help prevent problems related to excessive technology use. Do these drills and you will be rewarded with hands like flexible steel.
The shoulder is the most mobile and most vulnerable joint in the entire body. However, many people lack appropriate shoulder flexibility to get a good handstand. Learn the accessory movements and how to apply them to make your shoulders strong and flexible. If you currently have significant shoulder issues, I recommend going through Simple Shoulder Solution first.
A strong, and stable core is important for truly owning the handstand. Learn the correct movements to build core strength and spinal alignment that will make your handstands rock-solid, and enhance your overall athleticism in other areas.
Frequently Asked Questions
Question: What Equipment do I need?
A wall and occasionally a partner.
Question: My wrists hurt when I do handstands. Can I do this program?
Avoid painful ranges of motion. That being said, I have a whole section on wrist preparation. Most people get excited and overdo handstands before building up the necessary components. This program teaches you how build a proper foundation.
Question: How much time do I need to commit?
It's better to commit less time, more days/week (20 minutes 6x/week > 2 hours 2x/week). The more consistent your practice the more progress you will earn. Just remember to listen to your body and rest when needed.