The gymnastic handstand or straight handstand is a more difficult move then the natural or curved handstand. For that reason I believe a beginner should work on the curved handstand first and once they become proficient at that then they can move onto the straight handstand.
Working on the straight handstand will take a good bit of dedication as you must learn to maintain a straight body while upside-down, something that certainly doesn’t come natural. As with any move its best to learn it in the easiest possible way first. For that reason we go to the wall.
When working on the gymnastic handstand it is better to face the wall with your body rather then have your back to it. This makes it easier to get into the straight body position. You can cartwheel into position or walk your feet up the wall.
Once you are in the handstand get your hands as close to the wall as possible. Stick your head through your arms. This alone will help your back to stop curving. While keeping the arms locked push through with your chest to open up the shoulders. If this is difficult you may need to work on shoulder flexibility.
Another key part is the lower body. You want to maintain what is known in gymnastics as a hollow body position. That is you tuck your pelvis in. Think as if you were trying to reach your tail bone to your navel and shorten that distance. You may need to practice this position while not in a handstand if it is unfamiliar to you.
Once you have a good position hold for time against the wall. Work up to 2 minutes for multiple sets. If you can do this you have good endurance not just to hold the handstand but to keep your position while you do it. At that point the gymnastic handstand should feel natural to you.
The next step is to transition to freestanding. Instead of just kicking up out in the open start in the straight handstand against the wall and come off a little bit to find your balance. But that will have to be an article for another time…
Good Luck and Good Hand Balancing,
Logan Christopher
Filed under Exercises, Flexibility, Hand Balancing Tips, Handstands, Strength, Videos by on Jan 8th, 2010. 2 Comments. 
I was hand balancing for a long time before I realized this tip. And when I did I immediately improved my abilities.
We’re talking about almost doubling the amount of time I could hold a handstand. Being able to do multiple complete pirouette turns versus falling after just turning 180 degrees.
By paying attention to the furthest point from where you are balancing (i.e. your toes) you’ll be able to correct any shift in your balance before its too late.
To really drive this home do a little experiment with me. Go ahead and try a handstand while putting all your attention on your hands.
Now try it while paying attention to your feet.
After you’ve done that report your results by commenting below.
Good Luck and Good Hand Balancing,
Logan Christopher
Filed under Hand Balancing Tips, Handstands, Videos by on Jan 7th, 2010. 6 Comments.
Is a one finger handstand even possible?
Most would say that no human could possibly do this feat. But then most would agree Shaolin monks are anything but normal people!
This video shows a 91 year old monk Hal-tank from the Sil Lum Temple in China perform that feat.
As I’m sure you’ll agree this move goes beyond just finger strength, requiring intense focus of chi.
There are many other monks who have mastered a two finger handstand like this picture shows. Thanks to Gay Ng for sending it to me.
Two Finger Handstand by Shaolin Monk
(You can also witness this feat from another Shaolin monk in the awesome DVD Shaolin: Wheel of Life available for cheap on Amazon.)
But getting down to a single finger handstand takes many more years of dedicated practice.
Its sure to be an entirely different approach but there’s a full chapter by Bob Jones, famous for his thumbstand, on doing fingertip pushups and handstands in The True Art and Science of Hand Balancing.
You can get started with the basics. Whether you’ll work up to two or one finger handstand like the monks do is up to you.
Good Luck and Good Hand Balancing,
Logan Christopher
Filed under Exercises, Hand Balancing Feats, One Hand Handstand, Pictures, Strength, Videos by on Aug 17th, 2009. 9 Comments.
People that have never used the gymnastic rings may know they are difficult but it takes a try on them to truly grasp the strength it takes to do an impressive routine.
I came upon this video awhile back. It shows gymnast Andreas Aguilar at the 1991 World Professional Gymnastics Championships. Its most likely just an exhibition, rather then competing, due to the moves he performs.
Of particular note I want you to pay attention to the muscle up in the L-sit position. That may very well be one of the smoothest muscle ups ever. A far cry from the kipping action most athletes use.
There’s quite a few iron crosses and you’ll want to pay attention to the very unique dismount.
Good Luck and Good Ring Training,
Logan Christopher
P.S. Rings can build awesome strength and you can buy a set of gymnastic rings here.
Filed under Acrobatic Feats, Exercises, Gymnastic Rings, Strength, Videos by on Aug 10th, 2009. 2 Comments.
This is from circus acrobat Yury Tikhonovich.
Yes, it involves a lot of momentum but this is one of the most impressive feats I have ever seen. A one arm muscle up into a one arm half-planche into the one arm handstand.
Isn’t it amazing what people can do these days? After this holding a regular handstand or a normal muscle up just seems easy.
Good Luck and Good Handbalancing,
Logan Christopher
Filed under Acrobatic Feats, Hand Balancing Feats, Handstand Presses, One Hand Handstand, Strength, Videos by on Jul 8th, 2009. 2 Comments.
There’s a new article up on the site. This one covers how to do the Frogstand Press and it has a video too.
Go check it out now.
Good Luck and Good Hand Balancing,
Logan Christopher
Filed under Exercises, Hand Balancing Tips, Handstand Presses, Videos by on Jun 25th, 2009. Comment.
Meet Damien Walters, one of the very best acrobats in the world. Combining tricking, parkour, trampolining, free running, and all manner of acrobatics along with a big dose of creativity.
This guy knows how to practice and get good.
If you want to get started tumbling like Damien can you got lots of practice ahead of you. But let me recommend something to set you in the right direction – Tumbling Illustrated and the Parkour Tutorial DVD.
Filed under Acrobatic Feats, Parkour, Tumbling, Videos by on Jun 12th, 2009. 3 Comments.
“Okay, so I have been trying for about 3 weeks to learn how to do a handstand. I often psych myself out and end up stopping. And then when I [sometimes] go to kick up, one leg will stay down then when I go to pull it up it bends and I loose my balance. Any help?”
Shelby
“As I go into a handstand I get one of my legs right up but cant seem to bring the other leg up far enough and then drop back down any advice???”
Ami
Its sounds like there are some troubles kicking-up into the handstand position. The first thing I’d say to do is to get out of the open and go to a wall.
I’ve said it before and I’ll say it again. The freestanding handstand is too difficult to jump right into. You should practice several easier skills before going at it. Check out the Secrets of the Handstand Quick Start DVD.
If you can kick up against the wall without problems all you have to do is recreate it out in the open. Fine tune your kick-up so that you kick hard enough to get both legs up but not so hard that you go over.
And it you want more you can check out this recent video on kicking up into a handstand against the wall
And this one on kicking up into a handstand out in the open
Good Luck and Good Hand Balancing,
Logan Christopher
Filed under Exercises, Hand Balancing Tips, Handstands, Videos by on Jun 8th, 2009. Comment.
This is footage from the movie “Broadway Rhythm” (1944). The Ross sisters, Aggie, Maggie and Elmira, sing and move in ways that’ll make your average contortionist blush.
Just watch past the minute mark to see the moves begin. And my favorite is at the 2:50 mark. That has to be the most impressive back bend ever.
Good Luck and Good Acrobatics,
Logan Christopher
P.S. Thanks to Mike for pointing me to this video!
Filed under Acrobatic Feats, Bridging, Contortion, Flexibility, Tumbling, Videos by on Jun 4th, 2009. Comment.
It’s important to have a strong handstand against the wall before you ever try balancing yourself in the open.
And in order to train that you have to be able to get into the handstand. This video shows you the easiest way to kick-up against the wall.
How to Kick Up into a Handstand Against the Wall
The most important point is to keep your arms locked the entire time. That makes them strongest and you’ll be least likely to collapse to the ground.If you don’t quite get it on your first attempt keep at it. If you’re worried about injuring yourself put a pillow or something soft beneath your head to build your confidence.
Also, you can have a partner assist you. After you kick they can guide your feet to the wall.
As for how much kick to give, you need enough to get your hips above your body but not so much you plow into the wall. With practice you’ll be able to touch lightly on the wall every time.
Good Luck and Good Hand Balancing,
Logan Christopher
P.S. This is just the first step of many in the Secrets of the Handstand Quick Start DVD. If you want to work up to balancing on you own this is the DVD to get.
Filed under Exercises, Hand Balancing Tips, Handstands, Videos by on May 8th, 2009. Comment.
