Name: Playbook - Janie Stel - Swing to Handstand
Uploaded: 2024-11-02T03:50:33.111Z
Duration: 20 min
Description: Swing to Handstand

These exercises will help you master the swing handstand skill, and each drill breaks down every component of the skill. This is a dynamic entry into a handstand hold, and works great in any parallel bar flows. These exercises will also help you build confidence in using momentum on the parallel bars. 

Only do what you’re confident with your body to do, and adjust reps as necessary.

Start with your body between the parallel bars or parallettes in a front support position with a straight body and locked out arms. Next engage your core and upper body strength to bring your legs above a 90 degree angle. Once you have reached the top of your leg lift lower your legs back down with control for one rep.

Leg Lifts

Starting between the parallel bars in a front support position with your arms straight, and begin rocking back and forth. 

Bring your legs forward above the 90 degrees at the front while leaning your upper body back slightly.

Then as your legs drop begin leaning forward as your legs come up on the other side. Try to have your body at a 90 degrees and parallel with the ground at the back. 

Maintain control at all time during this movement, and only use as much momentum as your comfortable with.

Parallel Bar Swings

A handstand is a body position where you hold in an inverted vertical stance, balancing on your hands. Maintain a straight body position with your arms and legs fully extended, feet together. Their hands should be spaced approximately shoulder-width apart.

Handstand Hold

Start on all fours on top of your parallel bars or parallettes. Engage your shoulders and grip the bar tight then begin leaning forward with your shoulders slightly in front of your hands. Bend your knees and give a small and controlled jump, and feel your weight shift from your feet to your hands. 

As your hips begin to stack on top of your hands, open your legs to begin to straddle.

Once you’re in the straddle position you should have your hips completely stacked in a handstand over your shoulders and hands. Then you can continue to close your legs at the top into a straight handstand.

Jump to Handstand

After you have mastered the Parallel bar swings, and the jump to handstand you are ready to put these two steps together. 

Starting in with your Parallel bar swings, give a big front swing with your toes above 90 degrees. You can also pike at the front to help get your hips up as you lean slightly back.

Then begin to lean forward with your shoulders over your hands as your legs drop to swing behind you. 

Continue your swing until your hips are stacked over your shoulders on top of your hands, and open your legs into a straddle. 

Hold this position until you you have regained your balance to press your legs to a straight handstand. 

Lastly lower down with control.

Swing to Handstand

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