Hi guys! This year, the S2S crew hopes to bring you more goodies to get you fitter, stronger, together. Not just during classes, but as extra homework to get that extra kg in your PR, mastering handstands, or muscle ups. So PLEASE talk to your coaches if you have a specific request. Our desire is to see you improve and be proud of it!

In our first video series, we will be covering the handstands.

Handstands, along with many gymnastics movements, can be a source of frustration for many. There are so many elements against you! First, let’s point out the obvious. We’re born to walk on our feet! So, there you have it, challenge number one. Then there comes the challenge of strength, stability, mindset and skillset. These elements are enough to make most people think “I’ll never be able to do that!”. Let me tell you, the key to handstand is PATIENCE and PRACTICE. No magic recipe. You just need to keep at it and eventually your body and mind will sync and BAM, hello handstand!

This month, we challenge you to commit to these progressions minimum 2x per week, ideally 3x. Come 30 minutes before class or stay 30 minutes later to do these movements for 1 month. The goal is to:

  • Gain upper body strength
  • Gain shoulder stability
  • Be comfortable with the handstand position

Don’t be disheartened if you don’t get your first handstand within 1 month. But what you will gain out of this is strength, stability, and a more readied-mind to be upside down. Here’s our demo video. Below it, you’ll find the instructions.

You can also access this tutorial via YouTube. Subscribe to S2S YouTube channel today! Excuse our newbie attempt to video ourselves though. We’ll get better at this with practice, just as you will get better at handstands with practice.

Movement #1 – Wrist warm up

Complete 3 sets of 10 reps – one back and forth counts as 1 rep

Steps:

  1. Get down on the floor on your hands and knees. Palms on the floor, fingers pointing frontward. Your wrist should vertically align with your shoulders.
  2. Rock your upper body back and forth 10 times while your hands remain unmoved on the floor, flexing and extending your wrist joints.
  3. Once you complete 10 reps, move your hands so that your fingers are now pointing backward. Continue rocking back and forth 10 times flexing and extending your wrist joints.
  4. Now flip your hands so that your palm is facing upward. Continue rocking back and forth 10 times flexing and extending your wrist joints.
  5. Complete 3 sets of 10 reps.

Movement #2 – Handstand walk / Wall walk

  • Complete 3 sets of 5-8 reps – Choose the number of reps that’s challenging but within your capability. Don’t go all out on the 1st set only to be struggling through with ugly technique on the next 2 sets. Be mindful of your limits.
  • Avoid Wobbly Willy – Keep your glutes and core tight throughout. Less hip movement, the better. You want to focus on core and shoulder stability.
  • Always breath – Don’t forget, you need air. Keep breathing. Handstands can give you head spins. It really doesn’t help when you withhold air from your brain.

Steps:

  1. Start by lying down on the floor on your belly. Feet right against a wall.
  2. Push yourself up into a plank position.
  3. Embrace your core, squeeze your glutes. Start walking your feet up the wall, at the same time, walk your hands in closer to the wall. You want to keep steady and stable throughout. Neutral head always.
  4. Walk your hands in as close as you can get your nose the wall and when you reach that vertical point where you cannot go any closer, pause for 1 second, and walk your hand and feet back out onto planking position.
  5. First rep done! Repeat these steps 5-8 times (depending on your chosen set of reps).
  6. Once the set is complete, take 2-3 minutes to rest before continuing with the other 2 sets.

Movement #3 – negative handstands or handstand hold

  • Complete 3 sets of 3-8 reps (for negative handstands) or 3 sets of 30-90s holds (for handstand hold)
  • Draw shoulders away from your ear
  • Active lats, core and glutes

Steps:

Negative handstands

  1. Get into a handstand position with your back facing the wall
  2. Once you find that stable position, slowly lower your head to touch the floor. Aim for min. of 5 seconds.
  3. If you can, kick back up to starting position and repeat for a total of 3-8 reps. If you haven’t mastered the handstand push up yet, then reset your position. Get your feet back on the floor and re-kick your feet up to the wall to go back to the handstand position.

Handstand hold

  1. Get into a handstand position with your back facing the wall
  2. Once you find that stable position, hold for 30s – 90s (beginners aim for 30s, advanced aim for 90s). Be aware of your position. Shoulders drawn away from ears, engaged lats, tighten your glutes and make sure your core is tight and stabilized.
  3. Once you’ve completed 30s – 90s, go back down to standing position and rest for 2 minutes. Complete a total of 3 sets.

Choose to do negative handstands if you’re already comfortable with being upside down but just need to increase strength. Choose handstand hold if you’re just starting to get comfortable with being upside down. If you’re still not able to kick up to the wall, we recommend attempts. Nothing is better than practice. Get that feet up on the wall!