Handstand Drills: Perfect Your Technique

 

Handstand drills are essential for developing the strength, balance, and coordination needed to master the handstand. These drills help you break down the complex movement into smaller, manageable components, allowing you to focus on specific aspects of the handstand and gradually progress towards your goals. Here’s a detailed look at various handstand drills:   

 

1. Wall Drills

 

Wall Walks:

Start in a push-up position facing a wall.

Walk your feet up the wall while walking your hands closer to the wall until you reach a handstand position.

Walk back down to the starting position.

Benefits: Builds shoulder and core strength, improves body awareness and control, and increases comfort with being upside down.

 

Wall Holds:

Kick up into a handstand with your chest facing the wall.

Hold the position for as long as possible, focusing on maintaining a straight line from your hands to your feet.

Benefits: Builds strength and endurance in your shoulders, core, and wrists, and improves handstand alignment.

 

Shoulder Taps:

While in a wall handstand, lift one hand off the ground and tap the opposite shoulder.

Alternate sides.

Benefits: Improves shoulder stability and balance, and prepares you for freestanding handstands.

 

Wall Runs:

While in a wall handstand, alternate lifting one leg at a time, as if running in place.

Benefits: Improves balance and coordination, and strengthens leg muscles.

 

2. Freestanding Drills

 

Kick-Up Drills:

Practice kicking up into a freestanding handstand, focusing on bringing your legs up together and finding your balance point.   

Use a spotter or a soft surface to practice safely.

Benefits: Improves kick-up technique, balance, and coordination.

 

Handstand Holds:

Hold a freestanding handstand for as long as possible, focusing on maintaining a straight line and engaging your core.

Benefits: Builds strength and endurance in your shoulders, core, and wrists, and improves overall handstand control.

Handstand Walking:

Once you can hold a freestanding handstand, practice walking on your hands.

Start with small steps and gradually increase the distance.

Benefits: Improves balance, coordination, and handstand control.

 

3. Bodyline Drills

 

Shoulder Shrugs:

While in a handstand (wall-assisted or freestanding), shrug your shoulders towards your ears, then depress them back down.   

Benefits: Improves shoulder stability and control, and reinforces proper alignment.

 

Feet Flexions and Pointes:

Alternate between flexing and pointing your feet while in a handstand.

Benefits: Increases body awareness and control, and strengthens leg muscles.

Hollow Body Holds:

Practice hollow body holds on the floor to strengthen your core and improve handstand alignment.

Benefits: Develops core strength and stability, essential for maintaining a straight handstand line.

 

4. Flexibility Drills

 

Wrist Stretches:

Perform wrist circles, flexions, and extensions to improve wrist flexibility and mobility.

Shoulder Stretches:

Practice shoulder dislocations, wall slides, and other shoulder stretches to improve flexibility and range of motion.

Pike and Pancake Stretches:

Perform pike stretches and pancake stretches to improve hamstring and hip flexibility, which can help with handstand alignment and control.

 

5. Advanced Drills

 

One-Arm Handstand Drills:

Practice shifting your weight to one arm at a time while in a handstand to prepare for one-arm handstands.

Press Handstand Drills:

Work on pressing into a handstand from a straddle or pike position to develop strength and control.   

Handstand Push-Up Drills:

Practice handstand push-up negatives (lowering slowly from the top position) or assisted handstand push-ups (using a wall or resistance bands) to build the strength needed for this advanced skill.   

Tips for Effective Handstand Drills

 

Warm-up: Always warm up your wrists, shoulders, and core before practicing handstand drills.   

Focus on Form: Prioritize proper form and alignment throughout each drill.

Consistency: Practice regularly, aiming for at least 3-4 sessions per week.

Progression: Gradually progress to more challenging drills as your strength and skill improve.

Listen to Your Body: Rest when needed and avoid pushing yourself beyond your limits.

Have Fun: Enjoy the process of learning and mastering handstands.

By incorporating these handstand drills into your training routine, you can effectively improve your technique, build strength and flexibility, and progress towards achieving a stable and controlled handstand. Remember to be patient, persistent, and consistent with your practice, and celebrate your achievements along the way.

Handstand Drills: Perfect Your Technique