Handstand Mastery Program
What's stopping your from doing a perfect handstand you may ask yourself.
In order to master the handstand, strength, control and flexibility pre-requisites must be met first.
There are two main areas where range of motion is absolutely a must. One being the wrist and other being the shoulder. The wrist must be able to extend comfortably beyond 90 degrees. At least 20 and ideally 30 degrees past right angle. The shoulder must flex to a complete vertical line with both elbows locked. Having 10-15 degrees extra would be of benefit. In addition having flexibility in the hip flexors also helps. If you are lacking in any of those areas, it's best to work on them first.
B. Strength and Control
The largest two issues in the strength/control department occur at the core and forearm. Regardless how strong someone's hands and fingers are, most often them are not used to contracting in full extension. At the same time the straight trunk upside down position places a unique challenge on the trunk. Not only it must be stable, but the stability must be distributed from back to front in a straight line. Depending on the progression used, shoulder and triceps strength can come into play.
Progression has always been the key to learning. However when it comes to handstand baby steps are often skipped. Trying to hold an inverted pose from scratch is similar to trying to read in a new language without learning the letters.
Why pick this one muscle? For starters, it's one of the two muscles that is capable in rotating the scapula up. Without that, the arms will never be vertical. However a large number of people have this muscle underdeveloped on one or both sides. Trying to hold a handstand without proper serratus anterior development can lead to shoulder injuries.
Our handstand program covers all of the above. There are three sections:
- The conditioning section.
- The progression section, which also include extra exercises, if additional help is needed.
- And the serratus activation section.
Regarding the progressions, two types of progressions are covered:
- The strength progression is developed for people who have strong overhead press. This progression allows to develop the handstand through controlling how low the center of gravity is.
- The flexibility/balance progression works on mastering the handstand for flexible, but less strong people. This program focuses more on body control. The two progression can also be combined for even faster handstand mastery.