Name: Playbook - BondFit . - Advanced handstand shaping basics
Uploaded: 2023-11-21T22:55:52.624Z
Duration: 15 min
Description: Advanced handstand shaping basics

Pretty good and different exercices to build that strenght and get a feeling for handstands

Merle

Christine

This routine focuses on the shaping to work towards hand balancing movements.

Handstand shape and shrug the shoulders to ears

Handstand shoulder shrugs

- shrug and open shoulders 
-  straddle with the assistance of the wall trying to improve that range of motion 
- work on building up the strength to do multiple without the wall 
- keep core in and test your balance

Handstand Straddles (wall assisted)

This is such a good challenge to focus on keeping those arms open and not closing them when tucking in 

 - keep ribs tucked in and curl legs into tuck then extend back to handstand. 
- control the movement. It’s not as easy if you focus on the correct form👍🏼

Handstand tucks (wall assisted)

- in a straddle handstand, shrug shoulders and tilt to one side 
- slightly tuck the pelvic under (slight pike in the hips)  
- really use those obliques to stay strong and pull yourself back to starting point. 
- dumbbells aren’t needed but I like using them sometimes to grip and help pull back when working on my range of motion. 

(Perform 2x 5-10 each way)

Handstand tilts (wall assisted)

- Start facing the wall and kick up to handstand with hands distant from the wall
- reaaallly open the arm pits/upper back to take pressure off lower back. 
- slide down arching and find chair position
- this takes time to get the shoulder mobility as well but keep working it!

Chair handstand hold

Advanced handstand shaping basics

Wow💪this is definitely the missing ingredient from my handstands🙌so stoked I found this

Kelsey

Wrist Strengthening/Warmup

Nicole K Neumann

Handstand wall basics

Yoga ball (Handstand prep/core strengthening)

My handstand is way better already but man am I going to be sore. Hoping for handstand press to come up soon.

Handstand Weight Transfer

Gymnastics coaches should teach a handstand like this. I've made more progress in a few sections of your handstand videos than in yrs of gymnastics. Like actually tho!

Advanced handstand shaping basics

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