How To Do A Handstand Part 3: Hollow Body

If you’ve ever wanted to learn how to do a Handstand properly, this video series is the place to be. The Handstand tips and drills in these videos will lead you to the strongest Handstand practice you’ve ever had.

With that said, let’s get started!

This 3rd installment is the cure for "banana back"!

It's called Hollow Body and it's a doozy!

Now, if you're serious about learning how to do a handstand, Hollow Body is a must. It's the shape that you see whenever you watch a Gymnast do a Handstand.

Follow Along this video as we go through the 3 main progressions of Hollow. You can think of these progressions as different layers to add to your Handstand arsenal as you get stronger.

Hollow 1: The Tuck

Ok. So this is the introductory and most basic Hollow position of the body. This position starts with you lying on your back, tucking your tailbone up and lifting your shoulders off the ground.

We deliberately don't bring the arms or legs into the equation yet, since we're only focused the shape of the spine. Remember, this is the OPPOSITE OF BANANA BACK...so think of it like that.

Whereas banana back has a slight arch, Hollow Body is creating the bend in the other direction. Lift tail bone. Lift shoulders. Easy enough :)

Hollow 2: Straight Legs

The next step in creating Hollow Body for your Handstand is to straighten out your legs. The tendency here to leave the legs lift in the air at around 45-degrees....Please do not do this. Train your body to lower your legs as close to the floor as you can without pulling your low back off the ground.

When you get upside down, this will be the difference between a long flat back and a banana back. Train the good habits while you're on the ground and they will translate when you go vertical. I promise :)

Hollow 3: Full Hollow

While keeping everything you've already built: low back on the mat and legs straight out ahead of you, now raise your biceps past your ears like you're mimicking the shape of Handstand on the ground.

Keep your shoulder blades off the ground and shrug your Deltoids (shoulder muscles) up near your ears. This is the full form of Hollow!

Once you get comfortable with this shape, you are on your way to a very strong Handstand practice!

Easy.

Kyle

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This Handstand workout routine is ideal for anyone looking to get a stronger Handstand by skipping all the drills that don't work and only focusing on the ones that do. This routine is the epitome of efficiency.

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Видео How To Do A Handstand Part 3: Hollow Body канала KyleWeiger