Saturday, 3 November 2012
This brief tutorial will show you how to progress from a wall supported handstand to an unsupported handstand, and give you an idea of the training required.
Before attempting the exercise, and in order to develop the basic strength for it, it is recommended that you have reached level 7 in the handstand push-up progression.
To get down, simply walk your legs down while coming forward on your hands, or roll out, making sure you bend your arms to lower yourself towards the floor and that you keep your head tucked in as you perform a forward roll...
Once you can manage 5 sets of 30s in the supported handstand position, you are ready to practice unsupported handstands.
crow stand will help you understand the mechanics of hand balancing: digging your fingers into the ground to shift your center of gravity back, and slightly bending your elbows to move it forward. Make sure you can hold the position for at least 30s before proceeding.
It helps to keep your feet together at this stage, as flailing legs will disrupt your balance.
As you gain confidence, and attempt to find the point of balance, you will most certainly overshoot your kick off the wall, and you will have to roll forward out of the handstand as discussed above. Tuck your chin in, and bend your arms to lower yourself towards the floor, then roll out.
handstand push up progression while training your handstands (for instance on your off days).
Once you can comfortably balance for 15+ seconds with either your back to the wall or when facing the wall, it is time to practice unsupported handstands.
A soft surface such as grass is ideal to train the skill, though sand can be a little unstable (but it makes for some great beach pictures!).
Best of luck with your training!