He Handstand It is one of the most complicated exercises for those who practice Cross Training, but it is also one of the classic exercises for calisthenics lovers. He Handstand It is based, Above all, in balance and strength. Mastering the appropriate technique to achieve this exercise has multiple benefits since it implies muscle groups that we activate in different movements of a training of Cross Training.

What is the Hanstand?

He Handstand It is the ability to Stay static in vertical position with the palms of the hands resting on the ground for a considerable time. That is, endure in pine position. To be able to perform this position, the technique must be dominated and with great force on shoulders, arms and abdominals, and have a good balance.

Technique and progressions of the Handstand

• In pine position, the hands distanced to the width of the shoulders, pressing strong with the yolks and the pad of the hand.
• The knees have to be extended And the feet in tip.
• The elbows rotated out looking to carry the biceps looking in and not in front.

• The shoulders have to be in elevation and protraction, as if to touch our ears with them.
• Abdomen en tensión y ahuecado.
• The cadera en retroversión pélvica. That is, taking it to the front.
• Finally, head in the center of the hands and tension throughout the body.

Muscles involved in the Handstand

• Shoulders. When performing the isometric pine we will perform an isometric activation of the deltoid muscles
• Abdominal area. To maintain balance you need to activate the core. In this way I will be working on this muscular area.

• Column erectors. The erect muscles include the iliocostal muscle, the very long -term muscle and the spiny muscle. They are responsible for holding the back and keeping it straight.

Exercises and routine to do Handstand

✅ Step 1: Pike Hold

He First step is to win the strength enough To be able to keep your body in pine position. For that we are going to do the position PIKE Hold. To increase lto dYoFYocYou can use a chair or bank to raise your legs and put the body as vertical as possible.

✅ Step 2: Wall Handstand

The second step to gain strength is endure the pine with your legs resting on a wallor Wall Handstand. To do this you can first put your back to the wall, support the palms on the floor and raise your legs little by little through the wall. Can Learn to do the Climb Wall To strengthen your back and get faster to your goal. When you are able to do it without difficulty you can upload a point in difficulty and do Kick Up Wall Handstand. It consists of making the pine against the wall by driving the body to make the legs fall against the vertical surface.

✅ Step 3: Free Kick UP Handstand

The final position we want to reach. At the beginning it is recommended that a partner helps us and assists us the technique. Little by little, the technique will improve and you will be able to do it without help.

Exercises that will help you improve the Handstand

• Hollow Body. It is a basic posture of gymnastic movements. This posture is based on lying with your back on the floor and raising legs and upper trunk, leaving the average and low back, to create a block with a single muscle structure.
• Standing retroversion. It is a movement that consists of carrying the pelvis back as a result of the traction of the hamstrings.
• Hollow Plan. It is a table exercise with the pelvis in retroversion and the scapulae for protraction.

Putting these exercises into practice you can reach your goal faster and be able to do the handle.

Variations of hAndstand