How To Do A Handstand (FREE ROUTINE)

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In this video we talk about how to do a handstand. A movement that really attracted me to bodyweight training. Everything in this video is described in full below with the routine at the end .

Leave a comment down below if you enjoyed, disagree or have any other questions!

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DOWNLOAD THE ROUTINE: http://goo.gl/PZ4PVy

INTRO - 0:10

PART 1 - WRISTS - 1:27

Preparation - 1:49
My Wrist Routine: http://goo.gl/0X5X8i
Perform 10 reps with a 10 sec hold on the final rep for both exercises and stretches.

Importance for balance - 2:44

Progression 1 - Frog Stand - 3:35
Focus on using your handstands to balance as described.
Per set, perform holds of 20-60s.
PART 2 - MOBILITY AND BODYLINE - 4:50

Shoulder mobility - 5:38
Emmet Louis’s article: http://goo.gl/wYBzwk
https://www.youtube.com/user/EmmetLouis
Perform as a circuit of exercises. 3 rounds, 3 times a week is plenty of volume.

Bodyline drills - 6:44
Antranik’s bodyline video: http://goo.gl/oZvvld
Select a drill that suits you. My favourite is the hollow and arch body.
Per set, perform 20-60s in your selected drill.
PART 3 - PROGRESSIONS - 8:00

Form cues - 8:31
Elevate your scapula, lock your arms and keep your body tight.

Progression 2 - Elevated Pike Hold - 9:43
If you struggle to get into a stacked position elevated the surface further or improve shoulder mobility.
Per set, perform holds of 20-60s or 10r + 10s hold.

Progression 3 - Wall Plank - 10:32
Focus on elevating the scapula and maintaining your body line.
Per set, perform holds of 20-60s or 5r.

Progression 4 - Handstand kick ups - 11:17
Get more comfortable in a less controlled inverted position.
Per set, perform sets of 10-20 kick up attempts.

Progression 5 - Wall Assisted Handstand - 12:00
Back to the wall is easier and chest to wall is harder. Focus on form cues.
Per set, perform holds of 20-60s.

Progression 6 - Wall Assisted Handstand Leg Flutters - 13:17
Use either the back to wall or chest to wall handstand for this progression.
Per set, perform holds of 20-60s whilst attempting the leg flutters.
PART 4 - HOW TO MAKE YOUR OWN ROUTINE - 14:46

Perform it daily - 15:10
Use either the full routine or the reloaded routine on a daily basis.

Adjust intensity based off recovery - 15:42
Recommend to perform the full routine 3-5 times a week with deload sessions on the rest days.

The routine explained - 16:20

DOWNLOAD THE ROUTINE: http://goo.gl/PZ4PVy
Additional reading:
https://gmb.io/handstand/

MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
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PROJECT PLANCHE PLAYLIST:
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Music by:

Instrumental - Chuki
http://www.youtube.com/user/CHUKImusic
https://soundcloud.com/yuki-asemota
https://www.facebook.com/pages/CHUKI/534703253224860

Intro - Catas - Limits
https://soundcloud.com/catas-official

See you in the next video!

Видео How To Do A Handstand (FREE ROUTINE) канала Tom Merrick