Get Ready For Handstands: The Kick Up
The first thing you need to do is get ready for handstand kicks. You will have to practice them before you can perform them at your next competition or meet. There are many ways to train for these. Some of them include:
• CrossFit (CrossFit) – This type of training involves using free weights and other machines as well as body weight movements such as push ups, pull ups, squats etc..
• Yoga – This type of training involves using yoga poses such as downward facing dog, forward bend, side plank etc…
• Cardio Training – This type of training involves doing cardio exercises like walking, jogging, cycling etc…
• Strength Training – This type of training involves performing strength training movements such as pushups, dips and rows.
• Plyometrics – This type of training involves performing various types of plyometric exercises which involve jumping, skipping and bounding.
You may want to try all these methods if you wish. However, there is one method that I believe is the best way to train for handstands. It’s called “The Kick Up”. The reason why it works so well is because it combines several different forms of exercise into one workout.
It requires you to do strength training, plyometrics, yoga and even a bit of cross fit training.
The way it works is by performing various types of handstands against the wall. For example, you can do handstand pushups, handstand holds with your legs on the wall while leaning forward and backward, one arm handstands and so on. There are many different types of handstands that you can do but they all work your muscles in different ways. Training your muscles in various ways is the key to getting them to respond in competition.
When you are first starting out, you are going to want to do a lot of warming up and stretching before you get started. In addition to this, you will also want to begin with easier types of handstands. As you improve, you can then work your way up to more difficult types. Most people will begin to see results within a few weeks.
However, it can take some people up to a few months before they start seeing real progress. Be patient and work hard and you will get there.
One of the keys to doing this sort of training is making sure that your wrists and shoulders are in good shape. If you have problems with them then you may want to just stick to regular handstand training until those problems go away.
In any case, below you will find some of the types of handstands that you can practice:
Types Of Handstands To Train
One of the first handstands that you are going to want to master is the handstand pushup. To do this, you are going to start in the high plank position and then walk your feet up to a wall. Align your hands about a foot away from the wall and point your fingers towards the ceiling. Then lower yourself down so that your arms are basically straight but not locked.
From here you are just going to slowly walk your feet up the wall until your head is aligned with your hands. Do not instantly drop down to this position. Lower yourself at a comfortable speed and always keep your body tight throughout the entire movement. Once in this position, perform a regular pushup.
As you push yourself back up, begin bringing your feet back down the wall as well. Once you are back in the starting position, you have completed one rep.
A common error that people make when doing handstand pushups is not keeping their arms straight. As a beginner, it may be difficult to tell but if you find that your wrists are bending or twisting then you probably need to slow down. Work on alignment and form before going faster.
The second handstand type that you are going to want to learn is the freestanding handstand. For this one, all you are going to do is kick up into a handstand. From here you will just hold the position. The best way to work on this skill is to actually just kick up into a handstand and hold it for time right away.
This will get you used to holding the position and feeling comfortable in it.
As you get more comfortable, you are going to want to work on aligning your body and getting into a better position. This will help you balance better and give you the extra strength that you need to hold the handstand for longer periods of time. A great way to practice this is by starting in a headstand against a wall. Work up to holding the headstand for 30 seconds or even a minute.
Holding a headstand helps you align your body and get into the right positions. It also helps you build up strength to hold your body in this position for long periods of time. Another great thing about the headstand is that it is a bit easier on your arms and shoulders than a handstand would be so it is perfect for beginners.
Once you can hold a headstand for a minute, you can move on to holding a handstand against the wall for time. Start out with just a few seconds and work your way up to 30 seconds. Once you get to this point, you will know that you are ready to perform freestanding handstands.
At this point, the best way to practice is to actually just perform handstands whenever you can. The more you do them, the easier they will become and the stronger you will get. As you get stronger and more comfortable with the position, you will be able to hold it for longer periods of time.
Once the handstand feels natural to you and you are able to hold it for at least a minute or two, it is time to move on to one armed handstands. These are much more difficult than the two armed variation but they will help you build even more strength and ability.
To start working on one armed handstands, you are going to do the same thing that you did with the two armed handstand but instead of pushing off of two feet, you are only going to use one. At first, you will just want to get into position and hold it for a second or two. This will help you build up strength in your body and get you used to being in this type of position.
Once holding it for a few seconds feels comfortable, you can start working on taking baby steps away from the wall. You still won’t be able to hold it for very long but each time you practice, you will get a little farther and eventually you will no longer need to worry about the wall at all as you will have gained enough confidence and strength in your muscles to propel yourself away from it.
In order to practice this, all you need to do is line yourself up next to a wall in the same way that you would for the normal one armed handstand. From there you are going to lean back and kick away from the wall using only one arm. Just like before you are going to want to take things slow and build up strength in your muscles as you get used to this version of the handstand.
The planche is one the most difficult and impressive looking moves out there for those who can do it. However, many people seem to think that it takes years and years of practice before you can even attempt something like this. This is simply not true however. With a few handy tips and tricks, you can be well on your way to mastering this impressive feat in no time at all.
The first thing you are going to want to do is get yourself into prime position. The planche requires you to be in a position where your entire body is literally parallel to the ground. While this seems like it would be impossible to get into without some sort of equipment or something to help you out, you’ll be pleased to know that with a little determination and grit, you’ll be able to do it with no problem.
First, you are going to want to lie down on your back. Once you are comfortable in this position, you are going to lift your legs up as far towards your chest as you can. At this point, your body should be at a 90 degree angle with the ground with your legs forming the rest of the right angle.
Now, while keeping your legs in this position, you are going to slowly move forward towards your toes. If you did this slowly enough, you should naturally form a straight line from your head all the way to your toes. Keep moving forward a little bit at a time and just like before, you will eventually form a 90 degree angle with the ground.
While this position feels very unnatural and uncomfortable at first, with practice it will start to feel more natural. From here, all you really need to do is hold the position for as long as you can. You may want to use the wall at first to help you but before long you won’t need it anymore. After all, you are aiming to be in this position without any help at all.
There are also a few things you can do to this position to make it easier on yourself. For example, you can use your hands to push yourself away from the ground. In addition to taking some of the weight off of your legs, it will also make the whole process less fatiguing on your muscles.
You can also try putting books under your shoulders to take the pressure off of your legs. If you do this, you may need to use your hands in order to keep your body from falling forward. You can place them on the ground or have them support some of your weight by propping yourself up on them. Whichever way you go about it, you will eventually be able to get yourself into this position without any outside help whatsoever.
When it comes to how long you should spend in this position, it really depends on your own personal fitness level. If you are in really good shape and have never had any problems in this area before then you may only be able to hold the position for 15-30 seconds at first. If you are out of shape and/or have back problems then you may need a minute or more to hold the position.
The point of this position is to strengthen your core which will make it easier for you to perform handstands in the future. It will also help you to gain more control over your body which will be an advantage when it comes to other parts of gymnastics as well.
While this exercise may not seem like much, it can really take it out of you. In fact, you may very well end up sore for the next day or two. However, over time you will find that you are able to do this exercise for longer periods of time. The more you work at it, the easier it gets and the stronger your body gets as a result.
Keep in mind that it is important to keep having someone check your form from time to time. The last thing you want to do is end up hurting yourself because you weren’t doing something correctly.
With a little time and patience, you will be ready for the next step which is the handstand. If you are in it for the long haul then that is exactly what you should work on next. However, if the handstand is really not for you then there are a variety of other options that you can pursue.
One of these alternatives include the vault. The vault is sort of like a trampoline that you will use to launch your body into a hands first position and from there into a handstand. The great thing about learning the vault is that it is a lot easier to learn than a handstand and it is a whole lot less boring as well.
There are also a variety of other things that you can do such as working on the bars or the floor if those are things that interest you. Alternatively, you can also just do your best to gravitate towards the more physical aspects of the sport while avoiding the more technical ones such as the balance beam or the rings. It is really up to you and your own personal goals.
Whatever you choose to do from here on out is completely up to you.
Sources & references used in this article:
Take a Break From Weights: How to Train Intuitively by C Stevens – breakingmuscle.com
The handstand: A four stage training model by V Uzunov – Gym Coach, 2008 – researchgate.net
Standing on Your Own Two Hands by L Sparrowe – Yoga Journal (May/June 2003) – lindasparrowe.com
Agapanthus Hum and the Eyeglasses by J Cowley – 2013 – books.google.com
Capoeira: Fusing Dance and Martial Arts by L Gogerly – 2011 – books.google.com