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The 28-Day Handstand Challenge by Chris Salvato .
mechanical.Copyright © 2013 Chris Salvato All rights reserved No pan of this publication may be reproduced. photocopied. The authors and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Suite 300A. NV 89107. Las Vegas. stored in a retrieval system or transmitted in a form by means. recorded. Swift Archer LLC 500 North Rainbow Boulevard. electronic. USA . or otherwise without the poor written consent of the publisher.
” – Dan R. 58 years old . This book enables you to take the first steps quickly. build positive training habits. a solid wall handstand is the first step towards that goal. 28-days is more than enough time for noticeable and ample progress. I created this short eBook to give you a set of concrete steps to achieve your first 60-second handstand against the wall. Move. In my experience. skilled or just plain awesome. and gets you started on the path to your first freestanding handstand. Have a look at some of the results achieved by people have have followed this program: “I’ve made more progress in the last week than I made in the last year. I can’t promise that you will achieve a 60-second wall handstand at the end of the month (though most people do). co-creator of Eat. but I can promise that if you take the steps in this challenge you will remain consistent and see major progress. Whether you want to learn to perform a handstand to be strong.. but a lot of people need to spend a whole month (or more) working on that goal. Improve and author of The 15-Second Handstand: A Beginner’s Guide. Engineer and Tutor. Some people surprise themselves and achieve their first 60-second wall handstand within the first 15 minutes of training.The Purpose of This eBook Hi my name is Chris Salvato.
I felt like I could hang out there all day! I got a solid 10 seconds nearly still the whole time. oh man. I had control with my cambered technique .” – Greg V. Teacher .. I kicked up.“But yesterday. and it was one of the coolest feelings I have ever had. and everything clicked! My feet went to the right placed. my shoulders were engaged.
I. Get Started. Two Step Method 28-day Handstand Challenge Log Evaluate Your Current Ability 8 9 10 12 Challenge 1: 60-Sec Wall Plank Challenge 2: 60-Sec Wall Handstand 14 18 II.What’s Next? 23 . Right Now.
Right Now. .Get Started.
start right now.) Getting your first handstand takes only two things: conquering fear and consistent practice. most of the problems with learning the handstand are not with your body. it really doesn't take so much strength. you are probably a lot farther along than you think. It doesn't really matter how old. Despite popular belief. and part of it is a loss of the ability to balance on anything aside from your feet. Surprisingly. if you want to hold one for 5 minutes. They’re with your brain. Once you start executing the steps in this program. There is no reason to delay. As a result. weak. Part of the problem is fear. you are going to need to be pretty conditioned. To get your first impressive 15-second or even 1-minute hold.The main tenet in this book is that most people can get to their first 60-second handstand against the wall within 28 days and their first freestanding handstand within 60 days. so why wait until you are done with this book to get started? Instead. (OK. the details in the rest of the book will be in much better context. perfect form is not necessary. It seems difficult to you because your brain has been programmed your whole life to stand on your feet and stay upright. frail or clumsy you are. The good news is that we can get past that. start right now. Two Step Method The handstand isn’t really that hard. You are reading right now because you want to learn handstands. In fact. holding a handstand doesn’t take that much physical strength. There is no need to get bogged down with unnecessary steps just so that you can have 9 .
you put an X in that day’s box 10 . Here is how it works: 1. Evaluate your current ability 28-day Handstand Challenge Log Commitment and consistency with a training program is the most challenging and most influential component to success.“perfect” form. you need to focus on the few key actions that will have the biggest impact on progress. Perfect is the enemy of good. When you are done for the day. To get started immediately and stay on the right track. Start using a 28-day Commitment Log 2. Create a spreadsheet similar to the one shown in Figure 1 (or download mine) 2. Instead. Your success relies heavily on keeping a small log of your activity. you do at least 5 minutes of handstand work 3. Every day. you only need to take two steps: 1. rather than harping on small imperfections that won't move you closer to your goal.
Figure 1: Example 28-day Commitment Log 11 .
maybe every day after getting home from work. For example. or going to bed. The goal is to make handstand practice a habit. Every day. Anyone. The first two milestones include: 1. you can latch your training to an anchor event. or maybe you work on your handstands as the last thing in the day. Put a reminder near something related to the action event like a sticky note on your refrigerator.a challenge. You just want to get into the habit of having handstands be an integral part of your life. All six have taken as little at 40 days. no matter the circumstances.ggtimer. If you are too tired to train on some days. The limiting factor in the handstand is not building strength. Its a goal . but just set aside 5 minutes every day.com/5minutes. you may practice handstands every day before breakfast. Evaluate Your Current Ability The 15-Second Handstand (15SH) progression consists of six major milestones. headboard or bathroom mirror so that you remember to do your workout at the time you planned. waking up. An anchor event is an event that must happen in your daily routine. 60-Second Inclined Wall Plank 2. maybe every day after dinner. Most smart phones have a timer built in or. but staying consistent. The first two can usually be completed within the first 28 days. don’t worry about working the whole 5 minutes. Something like having breakfast. To create this level of consistency. however. Again. isn't just to record your progress. can manage 5-minutes of handstand training for the day. just so that you get it done. 60-Second Wall Handstand 12 . but may take a few months depending on your unique situation. find some time in the day to set a 5-minute timer. you can even sit and meditate about handstands for 5-minutes. you can use http://e.Checking off the boxes in your log.
To evaluate your current ability. The following sections outline the instructions for each of these milestones. try to perform the next skill (60-Second Wall Handstand). If you succeed. try to perform the lowest level skill (60-Second Inclined Wall Plank). 13 . including a daily workout and step-by-step actions you need to take to progress to the next milestone.
14 . Once you can hold this position for 60 seconds. Acceptable positions are shown in Figure 2. walk your legs up the wall so that your feet are just slightly over your head as shown in with a straight body (no saggy hips!). The timer starts when your elbows are locked. place your hands on the floor and assume a normal push-up position. Build pre-requisite arm strength 2. aiming for a full 60-second hold. First. you are able to progress to the 60-Second Wall Handstand. Then. Get used to being inverted This skill is a safe way to start learning your limits on the handstand. Figure 2: Acceptable Wall Plank Positions Daily Routine For This Challenge 5 minutes of wall plank practice every day. This is the position to hold.Challenge 1: 60-Sec Wall Plank Goals: 1.
You can look like a complete mess. Q: My head feels like it’s going to explode! How can I avoid this? A little discomfort of increased pressure is a common sensation for people who are not used to being inverted. you are just trying to get your hips over your head. so don't worry about any other details just yet. Questions and Answers Q: This is too hard! What can I do to work up to this? If this is too hard. then this is where most people in your position need to start. If you are a complete newcomer. you are experiencing pain then stop the workout immediately . This position isn’t that much different from a normal pushup position. In the simplest terms. If. 15 . At this stage. so don’t analyze your form too much. and your body doesn’t even need to look like a “plank” at this stage. You should check with your doctor. so long as your elbows are locked and hips aren't sagging. This move is covered in the Appendix. and ends when you break straight elbows. it’s understandable if you blast right through this part of the progression. so it is relatively easy to get over the fear and see immediate progress. If you have a fitness background.Finer Points The purpose of this position is to get you used to being inverted. The timer starts when they are locked. you can work up to the inclined plank using the Downward Dog yoga position. but it is an important test to perform. and takes your first steps towards the end goal. Everything else doesn’t matter as much. however. The main goal is to get addicted and over fear. the only key point on form is to keep your elbows locked.especially if you notice your eyes going bloodshot.
An example of acceptable pushup trainers can be found here: http://amzn.as extreme pain is normally a sign of high blood pressure and. but can sometimes take 6 weeks or more. Q: Holding this position is causing wrist pain. looking at your hands. If you don't want to invest in equipment. your body simply doesn’t know how to cope with being upside down yet. Bring your feet up as much as you can. Q: Where am I supposed to be looking? What is the right head position? At this point. so you need to teach it. Focusing on wrist mobility will slow down your progress on the handstand but will contribute to better overall joint health. though it can take up to 14 days. To get over this. For most people (and those cleared by their doctors). I would recommend getting parallettes or pushup trainers to start. you may need to look into wrist mobility techniques and stretches. For severely limiting pain. which takes a lot of strain off the wrists. take the pressure off by lowering your feet a little. can cause blood to pool in the eyes. What do I do? You are suffering from a severe lack of mobility in the wrists. simply keep practicing and remind yourself to breathe. but head position isn't critical at the moment. You may want to jump ahead in the progression to learn this hand position. 16 .to/12AkUWm. This normally goes away within the first 7 days of consistent training. This equipment will take the pressure off of your wrists at this early stage. and when your head starts to hurt. while working on wrist mobility at the same time. a later part of the 15SH progression includes the Cambered Hand Technique. just do whatever position is comfortable. The proper head position is between your arms. in rare cases.
your hips should not be sagging! Fix sagging hips by bending at the hip. Your form doesn't need to be perfect but sagging hips put a lot of strain on the lower back. 17 . You don’t need to create a complete L-shape.Q: Should my hips be sagging? If you haven't caught on by now. thinking about creating an L-shape with your body as shown in Figure 2. which results in a C-shape. but erring towards an L-shape is much better than saggy hips.
Also. Get completely inverted 3. Figure 3 shows how to achieve this position. place your hands on the floor and assume a normal push-up position. and most crucial part of this progression. First. Confront fears This is where you progress towards being completely inverted. walk your legs up the wall so that your feet are completely over your head. Continue building arm strength 2. Figure 3: Achieving ideal wall handstand form 18 . your form doesn't need to be as rigid. Figure 4 shows another version of less desirable (but perfectly acceptable) form for this stage of the progression. is making sure that your elbows are locked. Then. You don’t need to hit this exact form just yet – your hands can be farther away from the wall if that is easier for you. The only requirement. with the ultimate goal being a chest to wall handstand.Challenge 2: 60-Sec Wall Handstand Goals: 1.
pointing your toes. if it takes just a bit longer. Finer Points In this position. even if their hands are nearly a foot from the wall. It is here that you will feel that the handstand is actually within reach. don’t worry about being perfectly straight.Figure 4: Achieving acceptable wall handstand form (not ideal. The 60-second timer starts when your elbows are locked. The only real metric is that you hold the position a little bit longer each day . Don't be discouraged. keeping your legs straight or even being close to the wall when first starting. achieving your first 60-second hold with locked elbows will take 7 to 14 days when starting to work on this position. but OK) Daily Routine For This Challenge 5 minutes of wall handstand practice per day building up to a 60second wall handstand hold. and the rest of your form doesn't matter. The goal is to get used to being as close to the wall as possible while being upside down. Commonly. since it is the first time you are consciously holding a handstand position. Most people find this incredibly empowering. however.even if the difference is under a second. 19 .
If you have crippling fear about bringing your hands closer to the wall. 20 . is locked elbows. Is this OK? At this point. Once you can hold the most inverted position possible for 60-seconds. Assuming you are strong enough. while not being scared. What do I do? Walk your hands closer to the wall until you are comfortable with your position. and your legs can be all wonky – that doesn’t matter right now. Imagine you are pushing the entire Earth away from your body – as far away as it can go. Just get inverted with locked elbows! Q: I don’t know how to lock my elbows. Q: I am not perfectly straight against the wall. The next step in the progression (learning the Pirouette Bail technique) will reduce anxiety about bringing your hands closer to the wall. this should straighten the elbows. you want your hands to be under 12 inches from the wall before progressing. then you can move onto the Pirouette Bail. with your hands 12 inches from the wall or less (like the one in Figure 4). you can progress onto the handstand pirouette bail. being perfectly straight isn’t necessary. which is important for working towards a freestanding handstand hold. Do not go beyond your comfort zone just yet. which is your weapon against these fears. How can I get them locked? The cue that works best for this is to imagine that you are pushing hard into the ground. Once you can hold a reasonably inverted 60-second hold. The most important thing. Questions and Answers Q: I am too scared to get close to the wall. Ideally. and ideally cause your shoulders to push towards your ears. above all else. Your back can be a little arched. then don’t do it.
especially if you notice your eyes going bloodshot.” What should I do to fix this? I haven’t addressed the “hollow body position” yet. you are experiencing pain then stop the workout immediately .Q: I can’t achieve a “hollow body position. so don’t worry about it yet. but can sometimes take 6 weeks or more. What do I do? As stated in the previous section. so you need to teach it. This normally goes away within the first 7 days of consistent training. Q: My head feels like it’s going to explode! How can I avoid this? As stated in the previous section. take the pressure off by lowering your feet a little. however. Q: Holding this position is causing wrist pain. as extreme pain is normally a sign of high blood pressure and. A little discomfort of increased pressure is common. you are suffering from a severe lack of mobility in the wrists. can cause blood to pool in the eyes. simply keep practicing and remind yourself to breathe. You should check with your doctor. To get over this. While the hollow body position is important to some of handstands. this is a common sensation for people who are not used to being inverted. while working on wrist mobility at the same time. it is not important for our purposes at the moment. and when your head starts to hurt. probably because of how much it is used in handstand information all over the Internet. This equipment will take the pressure off of your wrists at this 21 . If. I would recommend getting parallettes or pushup trainers to start. though it can take up to 14 days. An example of acceptable pushup trainers can be found here: http://amzn. in rare cases. Bring your feet up as much as you can.to/ 12AkUWm. your body simply doesn’t know how to cope with being upside down yet. but many people have this question at this stage. For most people (and those cleared by their doctors).
If you don't want to invest in equipment. For severely limiting pain. which takes a lot of strain off the wrists. a later part of the 15SH progression includes the Cambered Hand Technique. You may want to jump ahead in the progression to learn this hand position. you may need to look into wrist mobility techniques and stretches.early stage. 22 . Focusing on wrist mobility will slow down your progress on the handstand but will contribute to better overall joint health.
physics and physiology of the handstand hold. This 128 page guide covers an easy-to-follow progression as well as the psychology. 23 . but I can only show you the path. then you should have noticed significant progress towards your handstand goal.For a sneak peak at more of The 15-Second Handstand: A Beginner’s Guide. You need to walk it! Good luck! Chris Salvato PS .What’s Next? If you have completed the 28-day challenge. I have done everything in my power to provide you with the tools to start your journey towards an awesome goal. If you can hold a 60-second handstand you are halfway to a freestanding hold! Congrats!!! If you want to dive head first into achieving your first freestanding handstand within weeks instead of years. you can check out the table of contents and some of the figures from the book on the next few pages. The information from this short eBook is only a fraction of what is contained in The 15-Second Handstand: A Beginner’s Guide (and it includes a money-back guarantee). Whatever your decision. then cut to the chase and get your hands on The 15-Second Handstand: A Beginner’s Guide.
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