Name: Playbook - Jess St John - Handstand Basics Phase 3
Uploaded: 2023-12-13T15:49:49.575Z
Duration: 60 min
Description: Handstand Basics Phase 3

This is a progression from the Handstand Basics Phase 2 for when you need more of a challenge. Follow this routine up to 3 times per week to build handstand strength and understanding. Everyone learns at different paces so take as long as you need in this phase and incorporate more and more free standing handstands at the end of each practice.

- Start in a handstand with your stomach facing the wall
- Push through shoulders and squeeze core and glutes as you walk your hands away from the wall
- Go as far as you can without falling or losing control and walk back in

Wall walks

- Kick or step up to a handstand with your stomach facing the wall
- Walk hands fairly close to the wall
- Push through shoulders and squeeze core and glutes, do not arch back 
- Lift one hand and tap it to the shoulder on the same side, then place hand back on floor directly under ether shoulder, alternating sides

Wall assisted HS shoulder taps

- Place hands about a foot away from the wall and kick or climb into a handstand with your stomach facing the wall
- Push through shoulders, grip floor with hands, and squeeze core and glutes to minimize movement 
- Lower one leg as close to the floor as possible and raise back up, alternate sides

Wall HS toe taps

- Handstand with stomach to wall 
- Squeeze entire body, especially core and glutes
- Use finger tips to grip the floor
- Relax shoulders as much as possible and then push through them (imagine trying to push the floor away from you)
- Repeat

Assisted HS shoulder shrugs

- Kick or climb up into a handstand with stomach facing the wall and hands about a foot or two in front of it 
- Shift weight over hands, stacking your hips, shoulders, and wrists 
- Use fingertips to grip and push away the floor as balance 
- Push through shoulders and squeeze core and glutes 
- Slowly raise one leg off the wall and stack your toe over your hips 
- Slowly lift the second leg, raising both feet over top of the hips 
- Remember to breathe and hold as long as possible 
- Cartwheel out when you lose balance

Stomach to wall freestanding HS

- Kick or walk into a handstand with your stomach facing the wall
- Walk hands in as close as possible
- Pull ribs in towards hips 
- Squeeze glutes and tuck tailbone under
- Push through shoulders and push armpits into the wall
- Keep legs straight and toes pointed
- Think of trying to extend your toes all the way to the ceiling 
- Use fingertips to push into the floor and balance
- Hold as long as possible and remember to breathe!

Stomach to wall handstand hold

- Kick up to a handstand with your back facing the wall
- Push through shoulders, squeeze ribs in, squeeze glutes and keep legs straight and toes pointed to ceiling
- Push through fingertips and squeeze core to pull your feet off the wall
- Do not arch your back

Wall handstand (back to wall)

A double stag (splitting legs and bending knees), can be easier when kicking to handstand because you have more leverage on either side. When you kick up to a handstand you’ll almost never do it perfectly. Your ability to hold a handstand comes from your ability to correct it. 

If you kick too far
- Push through finger tips
- Squeeze glutes
- Pull front knee down

If you don’t kick enough
- Push through palms (may require slight elbow bend)
- Squeeze glutes
- Pull back toe down

When you are balanced in a double stag, straighten your legs and slowly bring them together in a full handstand.

Note: Make sure to keep your hips square when you split your legs, if you drop your hip to the side it will twist your body making it harder to balance

Free Standing HS Double Stag

When you kick up to a handstand you’ll almost never do it perfectly. Your ability to hold a handstand comes from your ability to correct it. 

If you kick too far
- Push through finger tips
- Squeeze glutes

If you don’t kick enough
- Push through palms (may require slight elbow bend)
- Squeeze glutes

Hold as long as possible. 

Remember to stack up your wrists, shoulders, hips, and toes. Push through your shoulders, grip the floor with your hands, squeeze your core and glutes, and point your toes with the feeling of trying to extend your body all the way to the ceiling.

Also, don’t forget to breathe !!!

Kick up to free standing handstand

- Stack shoulders over wrists and grip the floor with your hands
- Jump into a handstand via: 
- Tuck: Bend at knees and hips then extend legs to the ceiling 
- Straddle: Kick legs wide while shifting the hips over the shoulders, keep legs straight and extend legs to the ceiling 
- Pike: Jump and straighten legs as you shift your hips over your shoulders, keep legs together and extend them towards the ceiling

One rep = tuck + straddle + pike

Handstand Basics Phase 3

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