BUBS: The Handstand

I have not happily transitioned into my new house and, bar a few teething problems, am back on track to Build Upper Body Strength.

This week cheer has focussed mainly on going over what we learned at FCC last month (more on that here and coming soon) so keeping tight in the upper body and core has been essential for hitting motions precisely and with speed. We have also been pumping our gymnastics, I've been taking it easy since doing my back in at pride a week or so ago and so have been mainly working on leg flexibility simple lower body stretches. I conceed to have been focussing on the handstand perhaps a little too much for my back to get better, but I am determined to hit a hand stand for over a minute.

Guys, don't underestimate what a handstand can do for you. There are tons of examples I can give of the value to your shoulders, arms and core given by a simple hand stand. It's quick, easy to learn but hard to master. One thing I have kept up with at practices is a few handstands here and there.

As far as I'm concerned there are two things to think about when performing a handstand: strength, and balance. You'll find people perform the handstand in different ways but it is usually a combination of the two working harmoniously to get the most pleasing handstand. Notice I used the phrase most pleasing and not the word best. This is because you may be performing a handstand for a different reason from the next guy, it really has a lot of utility.

For example, like I said before, the handstand is a great tool for building upper body strength, particularly those muscles we use in cheerleading when we are lifting the flyers to shoulder height and above. Our core, our biceps, our deltoids, they all engage to keep us rooted and balanced when we are standing on our hands. 

Sometimes you might see a guy perform a handstand with his arms much wider than his shoulders, his back arched, his legs open and leaning forward. I call this kind of handstand a Muscle-handstand, because you are basically engaging all of your core and arm muscles to sublimate your lack of equilibrium. This is not a 'bad handstand' and nor is any handstand where you are actively engaging your muscles. In fact this is usually the type of handstand someone might do if they were using the handstand to build muscle in the first place i.e. handstand push-ups. Your basically using brute force to push your lower body off the ground and hold it there.

Other times you will see someone put their hands on the floor, shoulder width apart and quickly kick their legs up one at a time until they are vertical, they will then stay there. Lucky gits. These are more Balance-handstands, where the performer quickly finds their equilibrium and only engages their arms and core muscles to steady themselves, relying mainly on posture and balance to keep them up. They are still engaging their muscles, but it is taking them less effort to keep up because they are also thinking about balance and coordination. this is a more energy efficient handstand which is more suited to gymnastics and is the base of a few tumbles you might use in a cheer routine; handstand to forward roll, walk-overs, lumbers, handsprings can all be improved through proper handstand technique.

Now, I'm still learning a decent handstand, but the technique is what is important. There are things you can do to speed up the process of hitting a good handstand a length of time you can support yourself with. If you are totally new at handstands and want to utilise this fantastic method of strength and coordination building, here are a few tips.

- Start small if your scared

I hear a lot of people when they want to do handstands say '...but I'm afraid I will fall'. There is something about being the other way up with inhibits us and I think it has something to do with our head. Any time our head goes through a motion which is completely out of the ordinary, it tends to freak people out. With the handstand, you might be thinking 'My head is very close to the floor here and there is only the strength of my arms stopping it from being crushed under my own weight.' Well start small! I know we are all generally taught that our head is glass and we aren't allowed to touch it ever, the skull is actually quite a solid thing; But this is besides the point. If your concerned you can't hold yourself up without hitting the floor, don't go vertical just yet. try holding more and more of your body weight on your forearms, something like this:

This position is fantastic for giving you the right feeling of muscle and balance. Start small at first, maybe just tuck your knees to your chest and lean onto your forearms, see how long you can hold yourself up. As you gain confidence, be a little more daring; keep your knees tucked by bring them over your hips so that your torso is vertical and your knees are crouched. You can do this using just your muscle for now, do it against a wall if your still unsteady or unsure how far you want to go. That reminds me...

- Walls are your friend

You don't want to hit anything when you try your handstands? That's fine! Remember in school when some kids would do a handstand on a wall for fun? That's exactly what you need. Place your hands maybe 10cm to 15cm away from the wall and kick up. The trick is to try and guess how much power you will need on the kick-up so that your legs stop short or on the wall without going into it. You should have your fingers spread apart, your hands under your shoulders and your upper body should be engaged at the time you kick up. When your legs reach close to where you want them to stop, engage your abdomen and your arse and keep everything tight. Think planking from the chest down. Then you use your upper body strength to gain your balance and hold you up.

- Kick-ups work!

If you can't get your balance, don't be discouraged. You'd be some kind of mutant gymnast god if you could do it perfectly on your first go. The goal is to keep kicking up until you find just the right amount of force which gives you 0 momentum when you reach the vertical. Don't rest too much, if you kick-up and don't make it, use the rebound to kick up again. Just don't spend too long bent over because you might get a little light headed, and make sure to take a break when your frustrated because you might channel your anger into your legs and kick the wall with the force of a thousand suns (can you tell I might be talking from experience?)

In the end, it all depends what you are handstanding for. It works wonders for building strength, and getting you mental for other more difficult tumbles further down the line, but each handstand can have a different approach, hell, many different approaches for the best results. Here are a few decent video tutorials, notice the different ways people do their handstands, and the results are positive in any case. These videos are by the guys behind the Strength Project, they have a great collection of videos so make sure you subscribe to their channel...

(All about the muscle baby)

(Hand-balancing)

In the end, someone who can do a really good handstand will probably tell you that their way is the best way to do it, and the only way if you want to get it right/build strength/look good. You need to cherry pick the tips they give you and create your own style, whatever works for you is the right way to do a handstand. Just remember that you have a goal in your head, if your working on your handstand technique to improve your gymnastics, or upper body strength, or using them for break dancing to look good. If you have that goal in your head, you will stay motivated.

The results will be worth it, don't give up!