Advanced handstand techniques

 

Mastering advanced handstand techniques is a challenging but rewarding journey that requires a solid foundation of strength, mobility, and body awareness. For athletes in Houston looking to go beyond the basics, the next level of training focuses on dynamic movements, advanced entries, and building the strength for one-arm handstands and other impressive variations.

 

    The Foundation of Advanced Training

 

Before attempting these techniques, it’s crucial to have a strong, consistent freestanding handstand. You should be able to hold a handstand for at least 30-60 seconds and be confident enough to bail out safely if you lose your balance. A lot of advanced work is about building on the straight-line position.

 

1. Advanced Handstand Entries

 

Getting into a handstand with perfect control is a skill in itself. Advanced entries teach you to enter the handstand slowly and with precision, rather than relying on a powerful kick-up. This method helps you find your balance point more accurately.

 

    Tuck Press:   This technique involves moving from a tucked position on the floor to a handstand without kicking. You’ll start by tucking your knees into your chest, then slowly lifting your hips and pressing your body into a handstand. This drill builds immense core and shoulder strength.

    Straddle Press:   Similar to the tuck press, the straddle press is a demanding technique where you lift your body into a handstand with your legs wide apart. This requires significant hamstring flexibility and core strength to lift your hips directly over your shoulders.

    Pike Press:   This is the most advanced press-to-handstand. From a pike position, you slowly press your body into a handstand, with your legs straight. It demands maximum shoulder, core, and hip strength.

 

2. Advanced Handstand Shapes and Holds

 

Once you can hold a straight handstand, the next step is to explore other shapes. These variations build specific strengths and teach you to find your balance in different body positions.

 

    Pike and Tuck:   These are the most common handstand shape drills. You’ll practice moving from a straight handstand to a pike (folding at the hips) or a tuck (bringing your knees to your chest). This builds core control and teaches you how to use subtle body shifts to maintain balance.

    Handstand Leg Switches:   In a handstand, you’ll practice switching your legs from a straight line to a straddle, or from a straddle to a pike, and back again. This is a dynamic drill that improves your balance and control.

    Handstand Walking:   This is a key skill for advanced handstand practitioners. To learn it, you must be able to shift your weight from one arm to the other while maintaining your balance. Practice taking small, controlled steps forward and backward.

 

3. Strength and Endurance: Building a Bulletproof Handstand

 

Advanced handstand techniques require a level of strength and endurance that can only be built with dedicated training.

 

    Handstand Push-Ups (HSPUs):   The HSPU is a benchmark of advanced calisthenics strength. To perform it, you’ll lower your body from a handstand into a pike position and press back up. You can start by doing them with a wall for support before progressing to a freestanding HSPU.

    Hollow Body Holds (Weighted):   To build a stronger core for a solid handstand line, you can hold weights while performing the hollow body exercise. This increases the resistance and strengthens the core muscles.

    One-Arm Handstand Drills:   This is the pinnacle of handstand training. The one-arm handstand requires immense shoulder and core strength, as well as balance. You can start by practicing shoulder taps from a regular handstand or by shifting your weight from side to side on the wall.

 

    Finding Advanced Handstand Training in Houston

 

Houston has a growing calisthenics and fitness scene with several gyms and coaches who specialize in advanced bodyweight training.

 

    Mekanix Houston:   This gym focuses on calisthenics and offers “Hand Balancing” classes for all levels, from beginners to advanced practitioners. Their curriculum is designed to build the strength, flexibility, and technique needed to master handstands.

    Calisthenics Club Houston:   Located in Houston, this club offers dedicated handstand classes and a broader hand-balancing program as part of its bodyweight training curriculum. They also offer private coaching for a personalized approach.

    Houston Handstands:   This is a specialized service that offers group classes, workshops, and private lessons with a focus on handstands and inversions. This is a great option for those who want a structured program with an experienced coach.

 

For advanced handstand work, working with a coach is highly recommended. They can provide spotting, correct your form, and give you a structured plan to help you progress safely and effectively.

Advanced handstand techniques