Practicing this transition will promote muscle memory. When your muscles are familiar with this motion, it will be easier for you to get into a handstand and you can focus on finding your balance. Before going to the next step, try switching legs to have the opposite leg forward in a lunge. Usually, people who are right-handed will feel more comfortable with their right leg forward in a lunge, but this is not always the case. It is important that you try both to see which leg you feel the most comfortable putting weight on. [1] X Research source Feeling more comfortable with this transition will help you confidently get up into your handstand and adjust as needed.
Do this as many times as needed until you feel comfortable and able to kick up a bit higher. The kick up is how you get into the handstand position, so it is crucial that you practice to find the right amount of momentum to get into your handstand and give yourself time to find your balance so you can hold your handstand longer.
For your first few tries, you might want to practice against a wall. [3] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020. It takes some time to figure out the right amount of momentum to get you up into a handstand so that you have time to balance, but not so much that you flip over. To help assuage your fear of flipping over and decrease the risk of injury from doing so, practice by positioning yourself so that your hands land about 6 inches (15 cm) from the wall, putting your feet up against the wall. [4] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
Holding a handstand longer is as much a mental exercise as it is physical. By looking straight down, you can avoid distractions and keep your mind clear and focused on the task at hand. [6] X Research source
When done correctly, your hands should be directly under your shoulders. This helps distribute your weight down to the floor rather than in your upper back and shoulders. With your weight concentrated above your center of gravity, you can focus more on balancing and less on mustering the strength to hold yourself up.
This exercise will help you build the core and shoulder muscles needed to stabilize your body and hold a handstand longer. Pike rolls are also a great way to practice the correct shoulder positioning for handstands. [7] X Research source
You can also try doing some intense dumbbell overhead presses. [8] X Expert Source Dean TheriotPersonal Trainer Expert Interview. 22 January 2021.
When holding a plank pose, make sure that you do not arch your back up or down. Arching your back up puts more pressure on your arms and fails to fully engage your core. Similarly, arching your back down causes your hips to dip down, which can put unwanted pressure on your lower back and possibly cause a strain or other injury. Use a mirror to make sure that your body stays in a straight line. [10] X Research source If you are a beginner, hold a plank pose as long as you can while maintaining good form. As you get stronger, work your way up to 3 sets at 60 seconds each. [11] X Research source
