Name: Playbook - Yuri Marmerstein - Beginner handstand workout
Uploaded: 2021-01-18T11:45:08.583Z
Duration: 30 min
Description: Beginner handstand workout

Amazing!!!! I’m so close to doing it with back against the wall. It’s just the fear holding me back

Jesse

Missing wrist warm up but otherwise it was cool

Donya

It was just what this 72-year old body needs to start making real progress on my handstands.

David Phillips

Beginner level handstand workout. The intention of this is to build comfort and time on the hands, work a little bit of strength and position, and then at the end get a little bit of exposure to the freestanding kicked to handstand

Little bit of active and passive overhead shoulder flexibility prior to handstand practice

Try to keep your back completely flat, arms should be shoulder width and elbow straight.
Lift your arms as high as you can while maintaining form

Back to the wall overhead lift

Put your hands on the wall and push the chest down. This doesn’t have to be static, feel free to play around and move to find how this would work better for you

Overhead shoulder stretch

Shoulder mobility

Basic shapes of the body to build core strength/awareness and develop the handstand form

Lay on the floor with your arms overhead, then flatten the back and lift the chest  and legs simultaneously

Hollow body lift

Lay on your belly, lift the arms and legs as high as possible, hold the top for a couple seconds

Arch lifts

Hollow/arch

Some basic push-up position drills to build strength, and build understanding of the arm support required for handstand

Start a push-up position, allow the shoulders and midsection to sink into an arched position, and then push back up try to round at the top

Horizontal shrugs

Start in a push-up position and walk back-and-forth from one hand to the other.
Try to be controlled and deliberate with the movement.

The entire body should stay parallel to the floor, no rotation

Push-up march

Arm support

Start in a push-up position, walk your feet up the wall as you walk your hands in.
Get as close as you feel comfortable, hold the top position, and then slowly walk back down with control.

Shoulders should stay on top of the hands the entire time.

Try to minimize the amount that you lean against the wall to build strength and independence

Chest to wall handstand walk ups

Hands a few inches from the wall, control the kick up, hold the position, and exit with control. 

Only feet touch the wall in the handstand

Back to wall handstand

Wall handstands

Hands on the floor and shoulders above the hands the whole time. Kick one leg up and then switch legs, trying to land softly

There is no need to go all the way up to handstand for the moment, just get comfortable with kicking and landing

Beginner handstand workout

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