Tag Archives | floorwork

Squeeze your hips, clinch your butt, or feet together.

These are probably some of the most frequently used statements given out when trying to learn the handstand. Its also pretty common that enthusiasts who are just learning attempt to squeeze or clinch but still don’t get the desired result of keeping their body elevated and stable.

Where does the problem lie?

It comes in the form of visualization. The directives given for squeezing the hips or clinching the butt are mechanical, even if there is feeling behind them.

i.e. SQUUUUUUEEEEZZZZEEEE those hips!

Although the mechanics are correct, its hard to put together the sensations about what you are supposed to feel when you squeeze or clinch.

So how do we get past this issue?

Its actually pretty simple. You utilize a visualization that is also a mechanical directive.

Now this is something I look for when I teach. There are things that everybody has done which they can relate to a skill task. In regards to squeezing the hips. One things that everybody has done was “hold it in.”

Don’t worry, I’m going to expand on this.

Have you every had to go #1(title of the post!) but were far away from your destination by distance or even a long line. What do you do? You turn legs in, maybe jump around a bit and squeeze the heck out of your pelvic floor, adductors, etc. Everybody knows the feeling because everyone needs to use the restroom at some point, and if you don’t, wow. So one of my more commonly used visualizations has changed from squeeze those hips, to pretend you need to pee and have to hold it in. Without a doubt, its simple, directed, and the result speaks for itself.

Why don’t you give it a try and see if you can hold that inversion longer by stopping #1.

Stay Inverted!

-Jonathan Magno

PS If you want all the tricks of the trade for hand balancing, check out the Secrets of the Handstand Bundle!

It will probably come as no surprise that out of all the body weight styles of training from bar work, to rings, and even aerial flippy kicky skills; my favorite sets will always revolve around floorwork.

My basis for this is probably another unsurprising fact. You really don’t need any other piece of equipment other than your body using this style of training. To top it off it creates a nice strong foundation for the other body skills. Even if you’re having an issue with a move through either fear or even sloppy form, you can practice a lateral skill progression on the ground to build up that kinesthetic or confidence. I do this all the time.

In relation to your floor work; having strong, flexible, and coordinated fingers is a top priority. This is because in certain maneuvers, you are basically replacing your feet with your hands, which should have a similar level of control.

Before we move forward, lets build out on this idea by touching on the feet for a second. Specifically we’ll focus on your toes.

I want you to try something without getting too deep into it. But before you do this make sure that you are in a safe area where you won’t hurt yourself.

I want you to lean your shoulders forward as far as you can until your shoulders get past your toes.

Did you notice something? Were your toes gripping for dear life so that you could try and stay upright? Did you also take steps or shift your feet so that you could find your balance again? My guess is yes.

You can go ahead and do the same laterally to the left or right and even backward if you like.

Its the same thing with your fingers and hands while you are doing floor work. Your fingers are like your toes gripping on to the floor to give stability and balance. If your body starts shifting forward, your fingers can grip the ground and act as your breaks. In a similar fashion, your thumb can slow you down if you start falling back to where you started. Your fingers are intergral in maintaining that structure. Especially in the beginning of your handstand journey.

A final way that your fingers can enhance your floor work is by relieving stress on your joints, and pulling the wrists out of full flexion thereby reducing the load on them. I’m all about testing. Try running through your floorwork with your fingertips gripping and see if it changes your stability and balance!

If you get some good results, be sure to let us know!

Stay Inverted!

-Jonathan Magno

PS If you want to become more skilled and develop your floor work, check out GMB Floor 1!