Simple Steps to Holding a Handstand Like a Pro

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By TANYA HO


A handstand is a resting position for gymnasts. It is the point in their bar routine where they can actually take a breath.
Along with being a foundation for gymnastic skill, handstands provide a range of benefits including body awareness, balance, stability, kinetic chain alignment, and midline stability. However, it can be a frustrating endeavor to master, especially in conjunction with all those other skills in CrossFit. Spending lots of time with the wall is key, but try not to get too comfortable here. Like all other skills, the wall is just the first step in seeking perfection in this skill.

Already spent enough time on the wall? Then start coming away from the wall.

The free standing handstand is the next progression after mastering a wall handstand. If you are having trouble being successful at holding a handstand, go through this check list about your body shape.

Are my arms shoulder width apart?


If not, go back to the wall and develop comfort with this set-up position as it provides the necessary alignment, stability, and comfort.

Are my arms straight?


You want to be as straight as possible with your toes over your hips, your hips over your shoulders, and your shoulders over your hands.
A handstand is a resting position for gymnasts. It is the point in their bar routine where they can actually take a breath. Lock out your elbows and push your shoulders up so that you can use your shoulders to stabilize, instead of having flexed arms the whole time.

Is my body straight?


Work on having your body move as one segment. There should be no hip or shoulder angle, and your back should be straight. Any arching or hollowing will shift your body weight and make your handstand more difficult to hold. You want to be as straight as possible with your toes over your hips, your hips over your shoulders, and your shoulders over your hands. Try to be as tall as possible.

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