3 Simple Exercises That Will Help You Finally Nail That Handstand

From months five to six, I went from looking like a banana and not being able to hold a handstand to a 60-second free standing straight line:-

Here are the three exercises that I learned that dramatically transformed my handstands:

1. KNUCKLE RAISES

Begin on all fours with your hands and knees on the ground. Next, spread your fingers apart with your index fingers pointed straight. With straight arms, shoulders over your hands, and the weight poured in between the index and middle finger knuckles, slowly raise your palms off the ground and lower down for three sets of 20 reps.

This exercise builds wrist and forearm strength that gives you more control and the ability to prevent yourself from toppling over when you are losing balance.

2. PVC floor drill

This exercise builds lower-trap strength and teaches your body and brain how to hold a proper handstand position. Start by lying facedown on the ground with your feet together and arms above your head, holding a PVC pipe in your hands.

While keeping your thighs, face, and chest on the ground, squeeze your butt and tilt the pelvis so that only your abs are off the ground. Next, lift the PVC pipe about 2 inches off the ground and hold this position for three sets of 60 seconds each. The wider you grip the PVC pipe, the easier it will be to hold.

3. WALL-FACING HANDSTAND

Get into a handstand facing the wall with your hands about one foot from the wall. Make sure your fingers are spread and index fingers are pointed forward. Keeping your toes pointed and against the wall, squeeze your butt, push through the shoulders into the ground, and tilt your pelvis to engage your abs (the same position as the PVC floor drill).

Always make sure to externally rotate your arms to create torsion for a more stable position. You will be holding the same position during the PVC floorwork exercise as you will against the wall. Hold this position for three sets of 60 seconds each.

These exercises build strength and teach your body how to hold the correct position for a handstand. After practicing on the floor and against the wall, this position will later translate into your freestanding handstand, giving you a straight line.

I find it common that people (including me) want to get ahead of the game and start practicing things they are not ready for. Oftentimes, we need to be focusing on just practicing the basics.

The lesson here is to not get ahead of yourself with this type of thing. Everyone wants to do freestanding handstands on the open floor, but many of us haven't spent enough time practicing the basics that allow us to hold a good position.

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