– What's up, guys?It's Chris Heria.
Welcome to another video.
You guys have been requesting for me to do another handstand video, so today, I'm going to be showing you guys how to handstand in five easy steps.
Let's head to the back of my balcony.
There's gonna be noequipment at all involved, so you guys can get started with me.
I'm gonna show you from the very beginning how to start trainingproperly for your handstand.
Once you've unlocked the handstand, you're gonna be unlockinginsane upper body strength, body control, and balance.
And it will unlock more exercises and advanced movements as well, with the handstand push-up, one-armed handstand, and 90degree handstand push-ups.
You can't do any of those exercises until you've mastered the handstand hold.
Now, there's three components when it comes to masteringyour handstand hold.
That's upper body strength, form, and balance.
You're gonna need enoughupper body strength to be able to hold yourentire body weight upside down on your arms, as well as enough endurance to hold it for an extended amount of time.
And this time-honored tension is what's special aboutthe handstand hold, that really developscrazy shoulder strength.
But if you haven't developedthe proper shoulder strength to be able to startlearning how to handstand, you're going to be strugglingjust to hold the position.
So that's why it's importantthat when you're starting to learn how to handstand hold, that you've already developed the required upper body strength needed to hold a handstand holdagainst the wall comfortably, without struggling.
To really excel andlearn fast as possible, you wanna be focusing on your form, not focusing on trying not to fall.
That's why the very first stepto mastering your handstand is building the correctupper body strength, and the way you can startdoing that from scratch, from the very beginning, isto hold a Pike Hold position.
Let me show you reallyquick what that looks like.
Starting from the push-up position, walk all the way up 'tilyou're in a complete pike.
(atmospheric music) Alright, now you can seeI was in a straight line from my hips to my heels, as well as from my hips to my hands.
Being in this positionis going to distribute a good amount of my upperbody weight onto my shoulders, getting comfortable with being upside down and developing strength and more endurance in my shoulders for the handstand hold.
Now, after holding thePike Hold for awhile, you're gonna hold this position longer and it's going to get more comfortable, meaning that you'vestrengthened your shoulders and you're ready to move on.
The next step would beto elevate the Pike Hold.
Put your feet onto something higher.
When you've elevated this position and your feet are on a higher surface, you're putting even more bodyweight onto your shoulders, making this exercise a lot more difficult, but also getting you closer to holding your entire body weight more comfortably.
Now, once you've been trainingthe Elevated Pike Hold for some time, you havedeveloped a significant increase in your shoulder strength and endurance.
So now you would be readyto start training holding your entire body weight upside down, and one of the first movesto get you started with that, you can develop strictlystrength and endurance, that exercise is gonna be Wall Walking.
Let me show you what that looks like.
Come down from a push-upposition, walk up the wall.
(atmospheric music) Come as close to the wall as you can.
Make sure to press down in your shoulders.
(atmospheric music) Small steps.
You notice that I startin a push-up position, with my feet close to the wall.
From here, I'm going totake one step onto the wall and then I'm going to putmy other foot on as well.
In small steps, while maintaininga straight line in my body by engaging my core, and I'mgoing to walk up all the way until I reach the top of the wall, having my body as closeto the wall as I can and having my hands as closeto the wall as possible.
If you're pressing into your fingertips while your hands are on thefloor, you're gonna find that it's easier tostay stuck onto the wall and you won't find yourselfcoming back forward.
When you're first gettingstarted, of course, you want to go up as high as you can.
If you can't go up all theway, the more you train this, you'll be able to walkup higher and higher, with better form.
And once you're all the wayat the top against the wall, this is actually one of thebest forms to hold a handstand.
Your body is completelystacked on top of itself, from your hands to your shoulders, from your hips to your feet, and this is exactly howyou want to be stacked when holding a real handstand.
If you've been able tomaster the Wall Walk at least three consecutive in a row and hold it all the way tothe top with perfect form, be able to hold this positionfor at least 20 seconds, then you've completed the first step, which is developing theproper upper body strength and now you're ready to move on to learning the correct form.
So the progression we'll be using is gonna be Handstand Kick Up.
Let me show you what that looks like.
(atmospheric music) Now, to break down this movement, let's start from the beginning.
We're going to startin a push-up position.
Bring one leg up and now we'rein a runner start position.
Now, that one leg that youbrought up will be kicking off and the opposing leg will stay straight and will be swinging up.
Remember, your body needs to be stacked when holding a handstand.
You also want to makesure that your fingertips are spread wide apart with afirm, secure grip on the floor.
You also want to make sure that your head is slightly in front of your hands and your shoulders as well, because if your headis too far back, again, you're not going to be aligned.
You're gonna kick up and you'regonna come right back down.
So while doing this exercise, you should actually belooking down at the floor, and never look away from that one spot.
So the placement of your hands and where you're looking shouldactually make a triangle.
So you want to be as controlledand still as possible while you're going up, as wellas when you're actually up.
And probably the most important rule is that once you're upinto that handstand hold, you need to keep your arms straight.
If your arms bend at any time and you didn't alreadyimmediately fall down, then it's only a matter of time until your arms start bending even more, even more, and your body caves in.
Lastly, when you kickup into this exercise, you want to make sure thatyou're leading with your hips.
Your feet and your legsfollow right after, making you fall into a straight line, because when you're doing a handstand, you actually wanna fall inplace into that handstand.
You don't want to be kickingand slamming into the wall.
You wanna use the exacteffort every single time so that you kick up into the handstand and you fall into placeonto that handstand.
So once you're able to masterthis handstand kick up, you can do it with perfect form and you're giving theperfect amount of effort to fall into that handstand.
Then you're ready tomove on to the third step and that's going to bereally practicing our balance for the first time.
So this next progression iscalled Handstand Finger Press and this is going to first teach you how to start steering in your handstand.
When you're in a handstand hold, you're either going forwardor you're going backwards.
Doing this handstandpress is going to show you how to push your body backwards, so if you're falling forward, you'll know how to control your body and bring your body backto a balanced position.
Let me show you what that looks like.
(atmospheric music) Now for the first time, we'reactually trying to steer and control our body being upside down.
And now we're starting toslowly get away from the wall, so what you want to do in this exercise is to start pressing onyour fingertips hard enough so that your feeteventually pry off the wall and you bring your body allthe way back down to the floor.
Make sure to keep your armsstraight the whole entire time, as well as your legs, becauseonce you've left the wall and you're beginning to come down, you want to bring one leg down straight and then the other one and you'll be able to come down safely.
You need to have your core engaged, your glutes, your calves, and you need to be pointing your body and extending your bodyas hard as you can.
The straighter you are, the more engaged andcontracted your body is.
Your body's going to work as a unit.
It's going to be a lot easier to manipulate your body'sdirection and weight.
The whole point is to pry off the wall strictly just with your fingertips and maintain a perfect handstand position.
When pressing with your fingertips, it should feel like you'repressing on a keyboard as well as you're trying to grab a ball.
So like this, you see we're gonna grab and we're gonna push andpress with our fingertips.
Now, a good indicator to knowif you're doing this correct or not is to get on thefloor and from this position, leaning forward with ourarms completely straight and be pressed in our shoulders, we're gonna press with ourfingertips and press hard, hard, hard enough that ourbody starts to come back.
This is one of the main movements when it comes to handstandbalance, so master this movement.
You want to be able to do at least 15 consecutive repetitions against the wall in a row.
If you can successfully complete this with perfect form comfortably, then you're ready tomove on to the next step.
That's going to be the HandstandFinger Press and Release, and this exercise is going to show you how to move forward in a handstand hold, the opposite of what we just learned.
So last time, we pressed ourfingertips down into the ground to bring our bodies back.
This time, we're going to continue to press into our fingertips until our feet pry off the wall, but once we feel thatour body is in a stacked, perfect handstand position, we're then going to stoppressing in our fingertips and actually release thepressure from our fingertips.
And now you should feel themajority of your body weight in the palm of your hand.
Once you do that, your body is going to actually go back towards the wall again.
Once you feel your bodygo back towards the wall, everything's going to click in your mind, and now you're going to realizethat to hold the handstand, it's a constant battle ofpressing in your fingertips and releasing, your body actuallyconstantly falling forward and falling backwards, andyou constantly contracting and engaging, pressing andreleasing with your fingertips to maintain this handstand position.
I want you to try tohold a handstand position with your feet about thiswide away from the wall.
If you feel like your feet aregetting closer to the wall, you're gonna press in your fingertips.
If you feel like they'regetting too far back, you're gonna release that pressure.
You basically wanna teeter-totter to find yourself holdingright in the middle for as long as you can.
If you've been practicingthe handstand kick ups simultaneously with this exercise, you should be able tokick up into the handstand and probably not even touch the wall, or at least get superclose, slightly touch it, and then immediately getinto holding your handstand.
If you happen to touchthe wall, that's perfect, just come back off and try again.
(atmospheric music) If you touch, come back off, try again.
(exhales) Alright, so I really need you guys to master this move right here, because this is when you'rereally gonna start mastering your handstand hold.
You wanna be able to hold a handstand without even touching the wall, lined up right next to the wall, for at least 20 to 30 seconds.
This is probably the toughestprogression to master, but once you've mastered this, you've really masteredyour handstand hold.
You'll literally be holding a handstand once you've been able tomaster this successfully.
The last thing that you willjust need to learn how to do to take it off the wall isto learn how to dismount.
This is also gonna release the fear of you falling forwardand you're gonna be able to eventually do handstands everywhere.
Like when you see my bro Zay doing it on the balcony railing, that's because he's reallymastered his dismount.
So before I move onto the last, fifth and final step on how todismount from your handstand, I want to give you guys one last tip in combination with the HandstandFinger Press and Release to make sure that you're using proper form when doing this exerciseand when holding a handstand so that you can makesure that you're actually in a perfectly straight line versus holding it in superarched with bad form.
So I'm going to show you guysreally quick against the wall.
When we're in a handstand, and a lot of times when we're practicinghandstands against the wall, just being in this position is going to automatically force our bodies to be a little bit arched, because where we placeour hands on the ground is before where our feet goes, so it's important tohave a mental awareness of where your hips arewhen you're upside down.
That's what's gonna really determine if you're in a straight line or not.
And the way to feel that whilestill standing on your feet is to go up against the wall, pretend like you're in ahandstand position just like this.
Long and stretched as you can, you're gonna push your hipsto the wall, just like that.
Now when you go like this, you're gonna feel thatyou're kind of at an angle.
You're not in a completely straight line, but that is actually the perfect form that you want to be in, andthat slight bend in your hips is really what you want to lookfor when you're upside down in your handstand, becausewhen you do it upside down, you're gonna be inverted, so your body's actuallygonna wanna do the opposite.
You might do that upside down.
So really get used tothis movement right here.
Okay, so from an arched position, if you bring your hips back, you can see how you immediatelyget back into alignment.
So keep that in mind when you're practicingyour handstand holds.
Once you've mastered thehandstand hold against the wall, I'm gonna show you guysthe last step, dismount.
Let's go into the house.
Alright guys, we're back inside.
I'm gonna show you the last progression to mastering the handstand hold.
That's gonna be the Dismount.
Now first, let me showyou what it looks like.
(atmospheric music) And that is the dismount right there.
That's the last piece to the puzzle for mastering the handstand hold.
If you can do this, then you can virtually do ahandstand anywhere on anything and be comfortable and securewhile doing your handstand, knowing that you can comedown safely at any moment.
When you're doing this exercise, we're actually gonna goup into a handstand hold and hold that handstandbefore we dismount.
Even if we're going tohold it for a second or even if you feel like you'refalling really, really slow, that's actually gonna be perfectfor just getting started.
Basically what you're doing in a dismount is you're going forwardinto your handstand hold, trying to come to thatperfect balance point and holding that positionby constantly pressing and releasing with your fingertips, moving slightly back and forth.
When you're ready to comedown, you must first pass that invisible straightline balance point, meaning that your bodyweight needs to be more in the front side than the back side and you should feelgravity actually starting to pull your body forward.
You can slow down how fastgravity actually pulls your body down forward bypressing in your fingertips.
That will slow it down andif you press hard enough, you may even be able tobring your body back.
We're actually tryingto pass straight as slow and controlled as we can and once you feel likeyou've significantly passed that straight line, you'rethen gonna turn your hips to the side that's mostcomfortable to you, and with the same leg on the same side, you're then going to separatethat leg from the other one.
As you're turning your hips, you're gonna go ahead andput that leg down first.
Once that leg reaches the floor, you can go ahead and putthe other one down as well, and that is exactly how you dismount.
Just find what side is gonnabe more comfortable to you.
You can easily do that bypracticing your handstand.
If you can't hold a solid handstand before dismounting at the very beginning, keep doing this exercise and you're definitelygoing to work your way up, falling slower, more controlled, until one day you'reable to really control it and just bring it backand keep it balanced.
And that's basically how you dismount and that's how you handstandin five easy steps.
So I'm going to go ahead andbreak it down for you guys.
I'm going to show youthe Handstand Kick Up, the Finger Press, FingerPress and Release, holding that perfect handstand, and then finally dismounting.
If you guys follow thesefive steps perfectly, then you should be able to do what I'm right about to show you.
(atmospheric music) There you go.
Handstand hold with a dismount.
Congratulations, guys, onmastering your handstand.
If you guys are still havingtrouble on the handstand hold or you want a completestep-by-step, easy to follow guide, you can go ahead and get it on Thenx.
com, along with other techniqueguides that we have, like the Muscle Up Human Flag, where you can learn step by step.
And I'll actually beposting a handstand workout on my Heria Pro app for all of you that want to continuetraining your handstand and need a good workout routine to take your handstands to the next level.
The Heria Pro app is where I post all my personal workoutroutines and workout programs, so if you want to do whatI'm personally working out every day, every week, every month, download the Heria Pro app and get full access to allmy personal workout routines.
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