Name: Playbook - Hannah Bower - How to do a handstand: Advanced Strength
Uploaded: 2024-03-06T20:31:25.650Z
Duration: 10 min
Description: How to do a handstand: Advanced Strength

You will work these strengthening exercises once you are able to do a half pike handstand with open shoulders!

This section will be worked alongside the balancing tips.

Start cherry pickers in the pike position and gradually work to against a wall and eventually to free-standing :)

Practicing handstands is working strength itself! The more practice you do...the faster it will come.

How to do a handstand: Advanced Strength

What is diaphragmatic breathing?

Great explanation of diaphragmatic breathing!

Cristine

Diaphragmatic Breathing in depth

It was great - but one question - does this mean the diaphragm breathing is all the time or just while working out?

Charissa

Diaphragmatic Breathing Tutorial

Yes! I found myself yesterday holding my breath (always have, especially when I was trying to keep my core engaged) but I kept catching myself and telling myself to breath.

Ashley

Saving up to buy the core guide but found this tip helpful! Need all the breathing tips while I have pneumonia 😅

Tristian

Needed that clarification!! Thanks, I still feel lost with this but I’m trying very hard to figure it all out. I have you core guide and healthy mama, healthy baby! I want master this so all the little bit of info and explanation I can get is so helpful💙thanks for taking the time to explain!!!

Courtney

Breathing Tip

What a great way of providing feedback to better understand and reinforce diaphragmatic breathing!!! I can’t wait to do this daily for a few weeks/months to see if it really can help me reprogram my normal breathing!

Meaghan

Great tip! I was completely unaware of this breathing exercise and will give it a try! I have large rips so I want to be conscious on corseting them in naturally with my muscle strength. 
Thank you!!

Janine Ducharme

Strengthening the diaphragm

Correct form hack for core workouts

Inner vs outer core

Demonstration of Uncontrolled Intra Abdominal Pressure

Just found out I’m pregnant, 5 weeks! I’m nervous to do exercises wrong that could affect my pregnancy, so I’m checking out all the videos right now!

I think I got it! And will keep referring to this video till it becomes easier and more natural

Storm Houser

Would have been good to better show the breathing with a sound.

Selina

Belly Pump

How to breathe during exercise

These visuals really helped me understand better. Thank you

Caitlin

IAP examples- ways to modify

Tips for Understanding IAP

Thanks for clarification on the different dead lifts! 😃

Megan

Kiki

Deadlift Overview

Very informative & encouraging regarding “we’re all trying to improve”.

Robin

I’m always trying to improve my deadlift, but I feel like sumo is more comfortable for me I terms of hips and Achilles. I am not a strong squatter unless my legs are wider. I think it’s probably more of a mobility thing

Sara

Rebecca

Sumo Deadlift Overview

I just graduated from physical therapy school and I’m going into both postural restoration and pelvic health. LOVED your cueing of stacking ribs over pelvis. So important!

Brynn

Thank you!!! Explained very well and easy to understand, looking forward to checking my form next workout.

Wendy

Loved, so helpful to know if I’m doing it correctly

Victoria Leon

Squat Tutorial

Your explanations in these videos is so much better than ones I’ve seen by other people, thank you so much for explaining so many things to watch for and think about

Kelly

This was super helpful! I’ve always had issues with bench press form and have had shoulder issues in the past. I’m excited to try the proper form and see how I progress. Thank you!!

Nora

Bench Press Tutorial

Pendulum Row

Jessica

Love this! Have been working towards this

Push-up progression tutorial!

I really struggle with having my back raised on a bench or box during hip thrusts - it hurts my back, especially with weight. Can doing them from the floor be just as effective?

Averee

Informative and I really like the analogy use! Being a visual learner that helps a lot!!

Morgan

Tutorial: Hip Thrust

Scapular Retraction/Protraction Tutorial

Soooo helpful in my pull-up progression journey! Thanks Hannah!!

Amy Grudier

Pull-up Modifications/Progressions

Aerin

Back at it baby!!! I had a personal big victory this weekend where I wore my pre-baby jeans!! Not leggings my actually button jeans that felt great so it was a great non scale victory!!! So I'm definitely motivated this week! Happy Monday!! ❤❤❤

Done again! I'm going to have this memorized soon! I love the feeling in my arms & back of working muscles I never realized go into a pull up! It's so much more than biceps. ❤

How to do a Pull-Up

Progressive Overload for Body Weight Lunge

Can’t wait to try some of these. And your son. He’s so adorable 🥰 he’s getting so big!!

Jillian

Progressive Overload For Bodyweight Squat

Plank Hold Progressions

Michal

Proper form: Bird-Dog

Proper form: Leg Lifts

Coning & Bulging

Coning Demonstrations Improper TVA engagment

Importance of Engaging the PF Properly

Why Sucking your belly to your spine can be harmful!

I went through an entire 6 weeks of pelvic floor therapy and the leaking stopped and everything was going well but now it’s regressing again. My only thought is that maybe I just need to be consistent with engaging my core through normal activities. I’m having a hard time finding time to exercise right now but every time I squat down to pick up the baby or something off the floor, I need to remember to engage!

Great visual for engaging your core!

pelvic floor myths & preparing for labor

Inner core work

When to modify exercises to protect the core

Tapping into the inner core-building a foundation. “DR Safe”

Fixing flared ribs

What do you mean by 2-3x 10min at a time?

Caroline

How to do a handstand: Balance and Proprioception

Great! I’m learning a lot. Just need to conquer fear of falling

Sarah

Sherise

How to do a handstand: Shapes and Strength

I'm struggling with the dislocations, is this normal? I am a total beginner! Thank you! ❤️

Hey Hannah! I'm starting today as day 1! I have never been able to do a handstand before so I look forward to this being my challenge. Is it normal to not be able to fully perform the dislocations? I couldn't even do one lying dislocation 🥴. Thank you for any input!!!

How to do a handstand: Advanced Strength

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