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Irvine Personal Trainer Teaches You How to Do a Handstand

October 22, 2012 by ptpt 15 Comments

Ever wanted to walk on your hands?

Its easier than you might think…if you take baby steps.

Here’s a short video to help ya get started:

Here are a series of exercise progressions that can help just about anyone develop the strength, balance and coordination to walk on their hands.

Step 1 – Downward Dog Pose

Step 2 – Feet elevated and position your body at 90 degrees.  Simulates handstand position but you only have to lift part of your weight and are balanced a little by anchoring your feet on the step.

Step 3 – Handstand hold against the wall.  Simply hold the position, arms locked out, body straight, abs and butt tight.  Start with 10 sec holds and work your way up to 30sec – 1 minute.

Step 4 – Alternating hand lifts/thigh slaps.  Same stability as the handstand hold, but you lift one hand off the floor and slap your thigh  then repeat with the other arm.  Try to keep your body straight and still.  Don’t let your arms bend or your hips sway side to side.  You can start by simply lifting a hand off the floor, if clapping your thigh is too much of a progression.

Step 5 – Lateral walks.  Handstand position, against the wall, then simply walk your hands and feet laterally against the wall.  Take small steps and move sideways, then over time you can cover more ground.

Step 6 – Walk out and back.  Similar to the lateral walk, but this time you are walking away from the wall and then back to the wall.  Be sure to maintain a straight body, tight abs and tight butt.

Step 7 – Handstand.  After taking your time and walking patiently through each of the previous 6 steps, you should have developed the strength, coordination and balance to do a handstand.  Practice, practice, practice and before long, you will be walking around like a champ!

**Interesting Observation**  I’ve had several clients that said they have bad shoulders, but the beginner progressions have never hurt their shoulders.  In fact, the initial progressions helped develop stability in their shoulders and actually helped relieve their pain.  Done correctly, this can be a great series of exercises to use to regain strength in your upper back and shoulder complex.

Try mixing these movements into your workouts a couple times per week and stick with one progression for at least a week or two.   Taking your time will allow you to develop strength and progress without injury.  As you make progress, I would love to hear about it.  Keep us posted, take pictures and I’d love to have an army of people walking around on their hands in a few months!

 Want to learn more?  

Click here:  Irvine Personal Trainers are changing the way people think about fitness, working out and getting in shape

PS…Don’t forget to keep us posted on your handstand progress!

Filed Under: Movement - Exercise

Comments

  1. Corey Beasley says

    October 22, 2012 at 9:33 PM

    Ever wanted to do a handstand? Here's some simple progressions inspired by Jon Hinds.

    Reply
    • Juan Castro says

      October 22, 2012 at 9:54 PM

      I always wanted to do a handstand but didn't know the ways thanks

      Reply
  2. Cori Lefkowith says

    October 22, 2012 at 1:40 PM

    My next goal to walk on my hands…after VersaClimber and battling ropes that is…YAY!

    Reply
  3. Cori Lefkowith says

    October 22, 2012 at 9:41 PM

    My next goal to walk on my hands…after VersaClimber and battling ropes that is…YAY!

    Reply
  4. Terri Basinski Ring says

    October 22, 2012 at 10:06 PM

    Love this still looks scary to me… You make it look soooo easy!! I will see what I can do!! Thanks for the demo!!!

    Reply
    • Corey Beasley says

      October 27, 2012 at 12:10 AM

      Terri, just start with the first progression and work your way up as your get comfortable. I know you can do it 🙂

      Reply
  5. Joshua Spencer says

    October 22, 2012 at 11:07 PM

    This progression was one of the hardest but most fun that I have ever done! Not only did my handstand get way better, but my overall workrate went through the roof.

    Reply
  6. Aaron Guyett says

    October 22, 2012 at 11:18 PM

    Can you do this?

    Reply
    • Gumba Guyett says

      October 22, 2012 at 7:45 PM

      yes, by Thanksgiving

      Reply
  7. Mark Elmasry says

    November 9, 2012 at 2:06 PM

    This progression fixed my posture and gives my shoulders plenty of strength and stability.

    Reply
  8. Devin San Jose says

    December 26, 2012 at 1:41 PM

    This is so cool!!! Good way to build strength and stability in a fun way!

    Reply
  9. Catherine says

    August 31, 2014 at 7:37 PM

    Glad the IR3 progression led me here! I always wondered how I could progressively train to do a handstand without the typical overhead movements while standing. This is awesome; its a great example of starting your client’s at their own personal abilities.

    Reply
  10. Catherine says

    August 31, 2014 at 7:42 PM

    Glad the IR3 progression led me here! I’ve always wondered what the progressions are for a handstand without the conventional shoulder/arm exercises while standing. This is a great example of providing your client’s with a welcoming gateway at their own personal abilities.

    Reply
  11. Michelle says

    August 31, 2014 at 8:05 PM

    Is there a way to overcome the fear of falling down or do you just have to jump right in…?

    Reply
  12. Catherine says

    September 1, 2014 at 8:31 AM

    Glad the IR progression led me here; always wondered the proper progression is to work towards a handstand besides the conventional exercises standing upright. This is a great example of providing our clients a great level of entry according to individuals’ abilities.

    Reply

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