When you first start out training handstands most of your time is actually not spend on actual handstand training but on preparing/training the entire body. While this might sound a bit boring you will soon understand “improving the entire body” really is what handstands is all about.

1 - Every workout must start with a general warm up. Get your heart rate up. Break a sweat

2 - Stretch your hamstrings. Take advantage of being warm. You don’t have to be flexible to hold your handstand but getting up gets much easier.

3 - Shoulder Prehab. It’s like brushing your teeth. Simply get it done. Don’t even think about it.

4 - Shoulder activation and stretches if needed. Focus on elevation drills to build specific strength and coordination

5 - Core activation work. Yes! Handstands are not about core strength but we expect our core to work upside down. Better wake it up a bit ;)

6 - Last but not least: the wrists! Definitely get some blood running. If your wrists are stiff stretch. If they are mobile activate more. Don’t ever get on your hands without warming up your wrists. A hot summers day can trick you into believing your wrists are warm and don’t need any prep. Don’t let them trick you ;)

Also, when you first start handstanding your wrists are not used to the pressure of supporting your entire body weight. The first couple of weeks you might only be able to do 3 or 4 sets on your hands. Here it comes in quite handy that you have SO many other things to do that will help you improve along the way.

Basically, no matter your level you can keep your sessions at around 45min per workout. As a beginner you will spend only 5 minutes of these 45 min working on your hands. Later as you get more advanced most of your practice will be on your hands as your wrists are getting more resisting and you do not urgently have to invest as much time into other parts of your body anymore.
#handstand #calisthenics #yoga

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