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ok I can do some static hold in the handstand position but I want to be able to develope a freestanding one, my dad would just like to be able to do a handstand. Does anyone have any ideas for progressions and development?
I am aware that they have some on the Crossfit site but I remember reading somewhere that some of them showed progressions which could be detrimental to the back and I cannot remember which one it is. Hopefully the the gymnastic bodies book will come soon and shed some light on the matter aswell.
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Developing a Freestanding Handstand
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#2
WalkerFit 
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Posted 20 November 2008 - 08:14 PM
I'll look into this for you- my sis was a GB gymnast. I'll have to track her down as she works in the Caribbean. Give me a couple of days. cheers
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marcus clarke
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Posted 21 November 2008 - 07:52 AM
I would be interested also. I can do a free standing head stand (3 points of contact) but cannot do a handstand. Against a wall is fine but not on my own. For a while i used to get my missus to grab my legs and put her hands either side of my feet to keep me in vertical position.
did this for a week or so, didnt really see any improvements so i sacked it.
did this for a week or so, didnt really see any improvements so i sacked it.
#5
FK Pimp
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Posted 21 November 2008 - 09:27 AM
another one here for getting some tips.
I seem to have a real fear of being arse about tit.
I seem to have a real fear of being arse about tit.
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"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
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#6
Chet
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Posted 21 November 2008 - 09:40 AM
I'm doing a wee gymnastics workshop in a couple of weeks time with a pro-gymnast on....handstand progressions 
Will report back.
Will report back.
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#7
Mark
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Posted 21 November 2008 - 04:01 PM
u-tube will give you loads of HS tutorials, some very good, search Gymnastic handstand.
The handstand is one of those things that the only way you will ever get it is by repeating 100's of times, no amount of progression's will give you the free standing handstand!!
If you have the strength in the shoulders and through the midline then you have what you need, what you have to develop is getting the brain to recognise the fact that it is upside down and that it needs to compensate for that.
The best way in my opinion is to handstand against a wall, and just play around with your positioning, taking your feet away 1 @ a time etc.
The handstand is one of those positions where one day you can't do it and the next you can, its just practice practice practice!!!!!
Like skipping it just clicks with practice.
The handstand is one of those things that the only way you will ever get it is by repeating 100's of times, no amount of progression's will give you the free standing handstand!!
If you have the strength in the shoulders and through the midline then you have what you need, what you have to develop is getting the brain to recognise the fact that it is upside down and that it needs to compensate for that.
The best way in my opinion is to handstand against a wall, and just play around with your positioning, taking your feet away 1 @ a time etc.
The handstand is one of those positions where one day you can't do it and the next you can, its just practice practice practice!!!!!
Like skipping it just clicks with practice.
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Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
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#8
GuiltyCol
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Posted 27 November 2008 - 06:59 AM
What Mark said.
I too am trying to work towards a free hand stand. I can do a 1 minute handstand (just) up against a wall. I discovered it was a lot harder than it sounded, until I realised it was the equivalent of holding a body weight oly bar in the pressed position over your head, for a minute!
I look at it this way, have you ever seen a baby that is just starting to learn to stand on their own (a landmark moment for any parent) they typically climb up to vertical holding onto the settee and then let go, wobble madly for a few seconds, then fall on their 4rses (or face!) as they don't yet have the neural pathways laid down to control all the muscles in the right place at the right time.
You're like a baby / toddler when upside down. I know when I start to fall away from the wall I need to stop myself, but it's having to learn all those subtle body movements that keep you upright, and make them instinctive, and that just takes a lot of practice. For me, I've incorporated a couple of handstands into my warmup. It will take a while, but I'll get there.
I too am trying to work towards a free hand stand. I can do a 1 minute handstand (just) up against a wall. I discovered it was a lot harder than it sounded, until I realised it was the equivalent of holding a body weight oly bar in the pressed position over your head, for a minute!
I look at it this way, have you ever seen a baby that is just starting to learn to stand on their own (a landmark moment for any parent) they typically climb up to vertical holding onto the settee and then let go, wobble madly for a few seconds, then fall on their 4rses (or face!) as they don't yet have the neural pathways laid down to control all the muscles in the right place at the right time.
You're like a baby / toddler when upside down. I know when I start to fall away from the wall I need to stop myself, but it's having to learn all those subtle body movements that keep you upright, and make them instinctive, and that just takes a lot of practice. For me, I've incorporated a couple of handstands into my warmup. It will take a while, but I'll get there.
#9
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Posted 27 November 2008 - 09:00 AM
Will, on Nov 20 2008, 04:22 PM, said:
ok I can do some static hold in the handstand position but I want to be able to develope a freestanding one, my dad would just like to be able to do a handstand. Does anyone have any ideas for progressions and development?
I'm not sure if there are progressions but there are certainly lots of tips that will help:
- your body should make a 'dish' shape, don't stick your bum out
- be aware that the further your head is 'through' your arms, the easier it is to get your legs above your hips (but also to overbalance). I was taught to have my head between my arms looking at whatever is behind me but I know a lot of people look at the floor.
- spread your fingers out - gives you a wider platform to push off
- 'push' with the arms - they must be straight and often require active pushing, not just holding in place
- core must be very active to maintain the dish shape
- learn how to roll out of a handstand properly - if you always bail sideways (which is what feels natural and safe) you will rarely get to the balance point so your body won't know what this feels like
All of the above helped me (beastskills has a lot of similar stuff too) but in the end it is just loads of practice and many handstands a day!
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#11
GuiltyCol
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Posted 27 November 2008 - 07:57 PM
The Crossfit Journal has handstand progression exercises with video here
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Simon Primal
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Posted 14 January 2009 - 05:07 PM
The key is simply practice, practice, practice. Then practice some more!
This may sound odd, but what I did was practice against a wall every time I either had a green tea/coffee or took a leak!
Linking the activity to these meant I'd practice at least 10 times a day. Took me about a month to have a free standing handstand sorted.
With regards to technique, many good tips have been given already.
All I'd add is don't push off the wall with your feet. Simply keep trying to touch the ceiling with your toes keeping your entire body as tight as possible, and lever yourself away from the wall by applying pressure through your finger tips.
If you start to fall away from the wall, lift fingers off the floor so all weight is on the heel of your palm.
To be honest though, I read tons of articles and watched loads of videos and there's no substitute for just good old practice.
This may sound odd, but what I did was practice against a wall every time I either had a green tea/coffee or took a leak!
Linking the activity to these meant I'd practice at least 10 times a day. Took me about a month to have a free standing handstand sorted.
With regards to technique, many good tips have been given already.
All I'd add is don't push off the wall with your feet. Simply keep trying to touch the ceiling with your toes keeping your entire body as tight as possible, and lever yourself away from the wall by applying pressure through your finger tips.
If you start to fall away from the wall, lift fingers off the floor so all weight is on the heel of your palm.
To be honest though, I read tons of articles and watched loads of videos and there's no substitute for just good old practice.
#13
Franz29
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Posted 15 January 2009 - 09:34 AM
Chet, on Nov 21 2008, 09:40 AM, said:
I'm doing a wee gymnastics workshop in a couple of weeks time with a pro-gymnast on....handstand progressions
Will report back.
Will report back.
What happened to the report?
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#14
FK Pimp
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Posted 15 January 2009 - 10:01 AM
yeah Chet - get your act together!!!
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"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#15
GuiltyCol
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Posted 15 January 2009 - 12:53 PM
Simon Primal, on Jan 14 2009, 05:07 PM, said:
This may sound odd, but what I did was practice against a wall every time I either had a green tea/coffee or took a leak!
That sounds interesting. Drinking tea/coffee upside down would be hard, but taking a leak should be doable, and you'd definitely be motivated to keep still for fear of the stream!
#16
FK Pimp
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Posted 15 January 2009 - 04:00 PM
been mucking about with this today - can do a 30 sec headstand - is that a start or completely different? just trying to get used to being upside down.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#17
Simon Primal
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Posted 19 January 2009 - 02:58 PM
GuiltyCol, on Jan 15 2009, 12:53 PM, said:
That sounds interesting. Drinking tea/coffee upside down would be hard, but taking a leak should be doable, and you'd definitely be motivated to keep still for fear of the stream!
Being able to drink a coffee while doing a handstand - I might make that a goal for 2012! Could be a good hiccup cure too...
Think I'll give the other option a miss, that belongs on an altogether different kind of internet forum!
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