Holding A Handstand & How To Practice Handstands

17 Oct No Comments Rolandas Uncategorised

online personal trainingLearning how to do a handstand is similar to learning how to ride a bike, swim, or drive. As soon as you figure it out, you could do it for the rest of your life. It’s one of the activities that stay with you for a long time, and the strength you develop from learning it is something you should be proud of.

First of all, you need to understand that this movement isn’t going to build muscle. Instead, it’s going to make you much stronger. You’ll definitely feel the difference in your shoulders, core, and especially your wrists. Anyone can do it with enough practice.  Follow this link to find out more https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/.

For absolute beginners who haven’t worked out in their lives, the entire movement might take a few years to build up through the progressions. However, if you have a solid basis, or if you have a knack at hand balancing, then it will likely take somewhere from six to eight weeks.

How do you train to do it?

We’re used to standing on our feet. When you switch that up a little bit, and you try standing on your hands, the mind starts to play games with you since it doesn’t feel normal at first. As soon as you go through the initial stage of being used to seeing the world upside down, you can progress much further.

Before doing anything, you need to learn how to get down from a handstand safely. The basis is strength and stability. During the initial stage, the best thing to learn would be wall walks and bails. This will gradually improve your balance and get you prepared for the next step. Here, you’re going to start paying more attention to the balance.

Kick-ups and more wall work are essential, and then you should put the emphasis on endurance. Try holding for as long as you feel comfortable. At first, that might be five to ten seconds and then bail. Rest for a bit, and try doing it again.

Wall holds are best during this stage, since you can receive the necessary support instantly. Many people ponder about how long they should hold the handstand. That depends on your personal goals. Some people are satisfied with only ten seconds.

Others want to push it further and want to learn how to do a one-arm handstand. Before progressing into any version of this movement, make sure you’re comfortable in holding it for a minute. It might take a few more weeks to master, but it’s crucial in injury prevention.

Should you do them every day?

When you’re starting out, make sure to give your body some rest. In the beginning, phases, practicing four times a week should be enough. A day of training, followed by a day of rest. When you notice that you’re getting stronger, you can increase the number of workouts to five times a week and gradually progress to every day.

Of course, it’s important to mention that if you do it incorrectly, it can take a toll on both your shoulders as well as your wrists. Maintaining perfect form is crucial in injury prevention. This means that you shouldn’t fold as a banana and keep your feet, pelvis, shoulder, ears, and wrists in a straight line.

As long as you focus on keeping perfect form, you’re not going to have any issues. You can click here to find out more info. If something is important to you, then you need to do it every day.

What are the most common mistakes?

The most common mistake is leaving the handstand for the end of your workout. That’s a big no-no. Since this is a complicated exercise that includes tons of different muscles, you should always work on it in the beginning.

It makes zero sense to try doing a handstand after a long cardio session. Your arms will be drained, and the chances of you injuring yourself get exponentially higher. As well as this, there’s also the false confidence that comes with doing too much, too soon.

Let time take care of things. You won’t be able to do a better handstand if you spend six hours in the gym on Monday and then waiting for an entire week. Doing five-minute workouts every day is much more effective.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.