Basic guide to help you

improve your handstand

3 REAS ONS

YET
game. Incorporate them
into your daily practice
to make some massive YO U C A N ’ T
gains.
HANDSTAND…

CONTENTS
POSITIONING AND ALIGNMENT
FEAR OF FALLING (SAFE EXIT)
CONSTANT PRACTICE
 POSITIONING
AND
ALIGNMENT
1
When starting anything in life we need to start with
the basics, the same concept applies to handstands.
Basically if we can’t hold the position laying flat on the
ground on your back or stomach, how do you expect
to hold it balancing only on your hands?
The following are two positions to work on before
climbing the wall. Just remember that even when you
have made it to the wall and have reached decent level
of skill with the handstand, its always a good thing to
revisit these positions to check in with your alignment. 2

The Hollow body:

(Practice 30-60 seconds for 3-5 sets)
The first one to work on is the hollow body, starting
with knees bent and arms forward, making sure your
core is tight and lower back is flat on the ground. Next
progress to extending the legs and making sure your 3
toes are always pointed.
The next stage would be to place your arms above
your head and elevate as much as possible, slowly
lowering down into the lowest achievable position all
while keeping the lower back flat on the ground.
This exercise will increase your core strength creating
a better line and also protecting your lumber spine
(lower back).
4
 Instructions:
Chest to floor drill:
Heals together and point your toes
(Practice 30-60 seconds for 3-5 sets)
■■

■■ Straight legs and keep them on the floor

This drill is going to give you a great indication of how the ■■  queeze your butt and tuck your pelvis to create
S
body should feel and be positioned for straight handstand a flat back
line. Remember there are plenty of shapes and variations
■■ Engage abs and keep chest on the ground
to consider and play with. These exercises will just give
you the tools you need to improve the straight line. ■■  levate shoulders with straight arms and lift off
E
the ground
■■  rms can be in a V shape first then bring into
A
shoulder width apart, once you have built some
strength in this position.
 F E A R O F FA L L I N G 1
(THE SAFE EXIT)

Many people I have seen in my classes at The Movement

Collective see great improvement once they get rid of
their fear of falling out of a handstand. As this fear of
hurting themselves will hold you back.
The basic method and safest way to fall is to move the
hand and cartwheel out. When you feel yourself falling
and you cant save it, simply lift the arm of the side you
are falling to and place it back on the ground so you
can come down sideways back onto your feet. 2
It doesn’t have to be pretty, just as long as you can
move and save yourself from falling over onto your
back. We have provided a bonus video along with your
ebook to watch.

There is a video of this topic on The

Movement Collective You tube channel –
subscribe now as there are plenty more
tutorials to be released.
https://www.youtube.com/watch?v=gLpUGFCDlO4&t=19s

(CONTINUES)
(CONTINUED)

CONSISTENT
PRACTICE
4
You know the saying PRACTICE, PRACTICE, PRACTICE
A skill like the handstand will need to be practiced every
single day or even multiple times per day. This is how
I was able to progress rapidly whilst ensuring correct
form and stability. I would kick up to a handstand every
second I had.
In the park , beach, shopping center, kitchen where ever
I had enough room.
I became obsessed with wanting to improve this skill
and this obsessive behavior is exactly what needs to
happen to make fast improvements in your handstand
practice. You can’t force yourself to do it, you need
to develop a love for it and who doesn’t love getting
upside down.
So consistency is key here and your body will respond
5 more rapidly to regular short practices, rather than
periodic lengthy session. Keep this in mind and try to
fit in practice anytime you have a spare second or two.

Learn more about online

programs and TMC information.
I hope these few elements are going to help you in your handstand journey. To learn
more about handstands and how to upgrade your movement practice sign up here
to receive information on our online movement program and up coming events and
workshops.
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Handstand and movement workshops and classes
www.themovementcollective.net