March Handstand

[jl5555]

 

Just for some review

[jl5555]

Another one from a few weeks earlier.  Not that I was going for progression, this is just a freestanding one.  I've been working on my tuck up, thanks B. Coad.

 

[yuri marmerstein]

It is very important that when you tuck up, the feet should not go past the hands. 

 

Also, I recommend no shoes, though I understand you are in a gym setting.  One option is deadlift slippers, which are basically socks with a rubber bottom

[Nic Branson]

You could try doing them semi closer to the wall, not as a crutch but if your feet tap you know you're off. Looks like your closed shoulders are very limiting to getting into a good tuck. Work on them and it should become easier.

[jl5555]

Thanks for the input.  I'm still getting the tuck down without a back collapse, about 90% of the way there.  

 

As for the shoulders I'm also getting there.  I'm still pretty happy with my wrist pushout and forearm angle, the shoulders will get there.  I'm working on the pelvic tilt too but tend to fall out quicker if I push the issue.

[jl5555]

Some fun pics.  I was visiting Chicago and we went to the bean in Millenium Park.  Lots of people doing HS onto and in front of the bean so I had to just give it a try, too.

 

 

[Mikael Kristiansen]

When you tuck up you need to push very hard DOWN into the floor from your shoulders. Your trapezius and upper back should be active from the first millisecond. Now you are getting up by arching your back which carries over to your handstand form. Also this practice you are doing now will not be as helpful for your press hadnstand work because you are neglecting the proper push through your shoulders at the critical moment when your shoulders want to travel front and your back wants to arch.

 

The proper push comes by protracting and elevating your shoulders as you tuck up(or straddle or kick up for that matter) which in turn creates a hollow chest and alignment from your torso and scapula down into your arms. This protraction is misunderstood by many. Most people think that protraction is only important for horizontal pressing, but it is also critical in handstand. Think about this. Try to protract your shoulders and stick your chest out at the same time. You cant. The reason being that protraction in itself involves rounding the back and sucking in the chest. To be able to have your arms 180 degrees open in this position is hard for most and requires work, but is neccesary for good handstand development. Your shoulders is the reason for your pelvic tilt. When you can get proper position in your shoulders it is not too hard ot get a straight handstand because the lower back has little need for compensating the one or the other direction. 

[jl5555]

Mikael, I do understand the points you bring up regarding my shoulders.  There is no doubt that since the beginning of my HS training that my shoulders were the weak link in the chain.  I'm pretty sure my shoulders are dyslexic just like slizzardman's   About 30% of the time I feel strong enough to press fully out from my shoulders and also open up totally, I can definately feel and recognize that, still working towards a more consistant application.  

[Coach Sommer]

When you tuck up you need to push very hard DOWN into the floor from your shoulders. Your trapezius and upper back should be active from the first millisecond. Now you are getting up by arching your back which carries over to your handstand form. Also this practice you are doing now will not be as helpful for your press handstand work because you are neglecting the proper push through your shoulders at the critical moment when your shoulders want to travel front and your back wants to arch.

 

The proper push comes by protracting and elevating your shoulders as you tuck up(or straddle or kick up for that matter) which in turn creates a hollow chest and alignment from your torso and scapula down into your arms. This protraction is misunderstood by many. Most people think that protraction is only important for horizontal pressing, but it is also critical in handstand. Think about this. Try to protract your shoulders and stick your chest out at the same time. You cant (emphasis added by Coach Sommer).  The reason being that protraction in itself involves rounding the back and sucking in the chest. To be able to have your arms 180 degrees open in this position is hard for most and requires work, but is neccesary for good handstand development. Your shoulders is the reason for your pelvic tilt. When you can get proper position in your shoulders it is not too hard ot get a straight handstand because the lower back has little need for compensating the one or the other direction. 

 

Beautifully explained.  

 

Yours in Fitness,

Coach Sommer