Simple Steps to Holding a Handstand Like a Pro

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Are my ears covered?


Keep in mind that your head still needs to stay in line with your body.
Your head should be aligned with your body and your shoulders should be pushed all the way up, touching your ears. If someone were to look at your handstand from the side, your ears should be covered by your arms. If you have to arch your back in order to do this, work on your shoulder flexibility. A quick test can be done by standing up and raising your arms up by your ears. Can you do this without arching your back?

Where am I looking?


Look at your hands. Keep in mind that your head still needs to stay in line with your body. So move your eyeballs, not your head.

Am I squeezing my butt?

Surprisingly, squeezing your butt can make a huge difference! Remember that squeezing your butt does not mean arching your back. This will make sure that you have no hip angle in your handstand and help keep you tall and straight.

Am I using my fingers?


Practice “saving” your handstand by transferring your body weight around and pulling yourself back to the center.
They are there for a reason. Spread them out and use them to make small adjustments to transfer your body weight.

Once your body shape is mastered, have a friend stand beside you to spot and to help you find your center. Do handstands for sets of 30 seconds and work up to 1 minute handstands with a partner, gradually finding the center yourself and needing less and less of a spot. Take advantage of your spotter and fall in all directions. Practice “saving” your handstand by transferring your body weight around and pulling yourself back to the center. If you do not have a friend available, do a wall handstand with your back towards the wall. Walk your hands out about 5 inches or so and pull your feet off the wall. Try to hold for a few seconds and then rest against the wall and repeat.

Tanya HoTanya Ho became the newest member of the California State University, Sacramento Hornet coaching staff when she was hired in August of 2012 as an assistant coach.

Ho competed collegiately at UC Davis where she became one of the top gymnasts in Aggie history. During her career, she captured a total of 13 All-Mountain Pacific Sports Federation honors, nine Gymnast of the Week awards, plus an Athlete of the Year nod in 2010. On the larger scene, she became the first Aggie to qualify for an NCAA regional three times, and the second to reach the region meet as an all-arounder in back-to-back years.

Following her competition career, Ho served as an assistant for the Aggies during the 2011 and 2012 seasons.

Ho graduated from UC Davis in 2010 with a BS degree in Exercise Biology.

She currently trains at Good Times CrossFit in Sacramento, California.

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