Handstand Progressions: Phase 1 “so you wanna kick up??”
Okay dreamers, it is time to make our dreams a reality. Over the next 3 weeks, we are going to learn how to fly. Or at least as close as we can get to that in the form of handstands! Yogis, SWIFTers, and CrossFitters alike approach us on the regular about improving their handstands and we have prepared a little series to help get you there. There are three phases to this series, each one building upon the one before so start here and give it a try in the next week. When you feel like you have mastered phase one, you can start to give phase two a try!
A few tips before we get started.
- be patient: it has taken Shannon and myself a lot of focused effort to get to where we are in our handstand skills/practice. If you have never gone upside down before, you will likely not be walking on your hands in less than a week. This shiz takes time. Enjoy the process and the progress will come.
- be consistent: the process takes even longer if you are inconsistent with your handstand work. You cannot expect to do these drills once a month and make big gains. It takes focused effort on them for a long period of time to really make #gainz. We recommend doing these drills 2 to 3 times a week for the best results.
- be communicative: if you are unsure of a drill, ask questions or come back to here or the videos to get clarification. No need to injure yourself trying something crazy because you were not sure how to do it safely. Your health/safety/well being is our number one priority, so be smart about doing this stuff on your own. Drag a friend in to do this stuff with you and work on your handstand goals together!
Phase 1 Workout:
:30 Thoracic Opener
:30 Active Hang from Rig
:30 Hollow Body Plank Hold
:30 Hollow Body Hold
:30 Slide Ups/Walk Ups
:30 Dainty Mountain Climbers
You do not have to complete all :30 in one go if you are not there yet. Build up to that point. Take as much rest as you need between movements but try to keep moving so that the entire thing takes about 15 minutes. Good luck to everyone on phase one! Tag us in your photos and videos when you try these out using these hashtags: #naptownhandstands #practiceflying