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Hannah BowerHannah Bower
/Handstand Guide

Handstand Guide

4 weeks

I’ve been a gymnast my whole life, competed collegiately, and was the director and head coach of a competitive gymnastics team. I’ve taught many handstands and helped others achieve their goal of learning a handstand. There ... more

Bodyweight
Mobility
Stretching
Beginner
Athletic
Yoga

Workouts (0)


FAQ

3 fundamental keys to holding a handstand
There are 3 fundamental keys to holding a handstand. This guide will focus on the following 3 fundamentals with step by step progressions working toward a handstand that’s safe and functional. 1. Shoulder Flexibility 2. Shapes and Strength 3. Balance and Proprioception (understanding your center of gravity)
Shoulder flexibility
Without shoulder flexibility, it’s extremely difficult to be in alignment from head to toe. Tight shoulders and lats alter the mechanics of handstand and will cause an “arch” or sway in the back, which one, is hard to balance and two, can lead to injury over time.
Shapes and Strength
Without proper shapes and strength, holding a handstand efficiently and one that won’t lead to injury over time because of poor form. If you can’t hold yourself up with proper shapes, we need to work on those intrinsic muscles so you can hold your handstand efficiently with correct posture.
Balance
It is so important to a handstand and takes time! Especially when you are learning at an older age. Our hands and fingers play a large roll in a handstand that many people neglect. Think about walking without your toes? We would be falling over left and right! Handstands are the same concept, our fingers aid in balancing and keeping our center of gravity where it needs to be!
Be Patient!
Enjoy! Have fun and more importantly, be patient! Gymnastics, yoga, acro-yoga are all sports that take time to master! Handstands is one of those skills that just takes time! I’d love to be a part of your journey! Please TAG me in all your successful victories!! Use hashtags #sweatisgold
How to get the best outcome of the program?
You will focus on the flexibility and shapes section first. Once you can master much of the recommended exercises move onto strength, shapes and handstand practice! 10-15 minutes a day of whatever section you’re in or even a combo of sections is recommended!
How to schedule the program into a week?
Work 2-3 of the exercises I provide at least 10 min a day. Ex: if you’re starting off with flexibility go through all the drills a couple times a day. Total of 10-15 minutes! If you’re starting with more balance and strength! Practice 2-3 of handstand drills for 10-15 min a day and maybe add in a couple minutes of shape or flexibility training.
Who are these workouts for (skill-level)?
The tips and tricks in this guide vary from beginner to more advanced. Start with flexibility and shapes if you are beginner. Start with strength and balance if you can do a handstand and still incorporate daily drills from the flexibility and shapes sections.
What are the goals of the program?
To begin learning the process of building a proper handstand! These tips and tricks are to follow at your own pace and depending where you are in your journey will dictate where you spend most of your time. Eventually you should be able to master all sections!

FAQ

3 fundamental keys to holding a handstand
There are 3 fundamental keys to holding a handstand. This guide will focus on the following 3 fundamentals with step by step progressions working toward a handstand that’s safe and functional. 1. Shoulder Flexibility 2. Shapes and Strength 3. Balance and Proprioception (understanding your center of gravity)
Shoulder flexibility
Without shoulder flexibility, it’s extremely difficult to be in alignment from head to toe. Tight shoulders and lats alter the mechanics of handstand and will cause an “arch” or sway in the back, which one, is hard to balance and two, can lead to injury over time.
Shapes and Strength
Without proper shapes and strength, holding a handstand efficiently and one that won’t lead to injury over time because of poor form. If you can’t hold yourself up with proper shapes, we need to work on those intrinsic muscles so you can hold your handstand efficiently with correct posture.
Balance
It is so important to a handstand and takes time! Especially when you are learning at an older age. Our hands and fingers play a large roll in a handstand that many people neglect. Think about walking without your toes? We would be falling over left and right! Handstands are the same concept, our fingers aid in balancing and keeping our center of gravity where it needs to be!
Be Patient!
Enjoy! Have fun and more importantly, be patient! Gymnastics, yoga, acro-yoga are all sports that take time to master! Handstands is one of those skills that just takes time! I’d love to be a part of your journey! Please TAG me in all your successful victories!! Use hashtags #sweatisgold
How to get the best outcome of the program?
You will focus on the flexibility and shapes section first. Once you can master much of the recommended exercises move onto strength, shapes and handstand practice! 10-15 minutes a day of whatever section you’re in or even a combo of sections is recommended!
How to schedule the program into a week?
Work 2-3 of the exercises I provide at least 10 min a day. Ex: if you’re starting off with flexibility go through all the drills a couple times a day. Total of 10-15 minutes! If you’re starting with more balance and strength! Practice 2-3 of handstand drills for 10-15 min a day and maybe add in a couple minutes of shape or flexibility training.
Who are these workouts for (skill-level)?
The tips and tricks in this guide vary from beginner to more advanced. Start with flexibility and shapes if you are beginner. Start with strength and balance if you can do a handstand and still incorporate daily drills from the flexibility and shapes sections.
What are the goals of the program?
To begin learning the process of building a proper handstand! These tips and tricks are to follow at your own pace and depending where you are in your journey will dictate where you spend most of your time. Eventually you should be able to master all sections!