Good Advice for learning to do a freestanding handstand

Once you’re able to hold the wall handstand in proper alignment for a minimum of 30 seconds without exceeding 70% maximum exertion, you are ready to train free standing handstands.

When training free-standing handstands, I find that it is important to train both legs equally for “pushing” and “kicking”. If you are not reaching perpendicular with the ground from your kick, you likely need to focus on a harder “push off” with your bent leg. If you are overshooting the handstand every time, you likely need to focus less on the “push” and more on swinging the “kick” leg to perpendicular with the ground and then following it with your “push” leg. If you feel yourself starting to topple over onto your back, dig your finger tips into the ground. However, if you feel the opposite is occurring, that you’re going to fall back onto your feet, dig the palms of your hands into the ground and try to “save” the handstand.

  If you are feeling extremely unstable, one way to ease the transition to the free handstand,   is the following. When getting into your wall handstand, walk your hands about 6 inches away from the wall. Then align your shoulders so that they are completely over your hands. Align one of your legs with the rest of your body and leave the other leg on the wall. Kick the leg that is resting on the wall off the wall and attempt to align it with the rest of your body. If you fail to hold the handstand position, one of two things may happen. Either your leg will fall back onto the wall, or you will overshoot the push off the wall and your body will head toward the floor. Attempt to save the fall with your finger tips, but if this doesn’t work, quickly proceed to forward roll out.

To properly forward roll out, as soon as you feel that there can be no return to handstand, bend your elbows as you tuck your chin and head into your body. This should help signal a curvature in your entire back and your knees may naturally tuck as well. It’s healthy to practice standing up straight in good form after you come out of the forward roll. The forward roll is important to master in that it will take away almost all of your fears of overshooting your handstands when training free-standing handstands. With all of these training techniques, you will be on your way to mastering the handstand.

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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