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  • 1. Hey I am Ryan from gold-medal bodies.

  • 2. Today I'm going to show you how to do the handstand.

  • 3. Now when Anthony asked me to do this tutorial.

  • 4. I was excited.

  • 5. The reason why is because I spent a good deal of my time on my hands.

  • 6. Whether I spend time in a handstand or doing some other hand balancing tricks.

  • 7. Now, this tutorial isn't just about how to do the handstand but improving your handstand

  • once you get it.

  • 8. In the end I will show you advanced moves that you can start working on.

  • 9. But no matter what, we all have to focus on our form.

  • 10. That is something that I want you all to be careful with and really focus on developing

  • when working on the handstand.

  • 11. We are going to start off and I'm going to show you basically from A-Z exactly what

  • you need to do in order to do a handstand.

  • 12. This is how I train all my people and I'm sure if you follow these steps you will

  • be able to get it.

  • 13. Now at the end of the video I'm going to talk about sets and reps.

  • 14. That is, how long you need to hold the form in order to be successful with the handstand.

  • 15. First, we are going to begin with the wrist prep.

  • 16. But but before our wrist prep we need to go ahead and splare our fingers by placing

  • them on the ground about shoulder width apart.

  • 17. Making sure our elbow pits are facing forward.

  • 18. From there we're going to rock our body back and forth.

  • 19. Making sure that we hold forward position for couple of seconds before moving back.

  • 20. Now, in the beginning this might be kind of uncomfortable.

  • 21. But the more that you can work on this the better you hand stand is going to be because

  • it is going to allow you to get your wrists flexible enough to be able to hold the handstand

  • longer.

  • 22. Next we turn our fingertips back so that they are facing towards our knees.

  • 23. Same thing here we want to hold that back position this time.

  • 24. Make sure that your palms don't move off the floor when you're doing this movement.

  • 25. Last but not least where going to turn our wrist over so that our fingers are facing

  • towards our knees but we are on the back of our hands.

  • 26. This going to be quite uncomfortable if you can't do this very well make sure to bring

  • your hands closer to your needs, keep those home straight.

  • 27. This is going to be quite uncomfortable.

  • 28. If you can't do this very well make sure to bring your hands closer to your knees.

  • 29. Keep those arms straight.

  • 30. Now having strong and flexible wrist, is not just for handstands this can help you

  • with no matter what you are doing.

  • 31. Even computer work if you do that a lot throughout the day.

  • 32. So that's why you can perform this warm-up every single day not just on the days that

  • show work on your handstand.

  • 33. The next thing that we are going to look at is the hollow body position.

  • 34. This is what you must form in order to master the handstand.

  • 35. This is extremely important.

  • 36. It is something that you will work on and come back to later.

  • 37. Even once you get the handstand.

  • 38. Make sure that you understand the hollow body position and you move gradually through

  • each progression before going to the full extension position.

  • 39. For the hollow body position we start by bringing our chin to our chest.

  • 40. You're going to roll your shoulders down.

  • 41. This isn't a crutch like I'm doing right there.

  • 42. Make sure to keep the shoulders down and arms extended.

  • 43. Bring your feet off of the ground with your knees at a 90° angle.

  • 44. From here you want to hold, making sure your lower back is on the ground.

  • 45. Don't let your stomach come up.

  • 46. Your hand should not be able to fit between the floor and your lower back.

  • 47. Make sure you are squeezing down and pushing into the floor.

  • 48. Once completed straighten your legs while keeping your lower back on the ground extend

  • your legs as far as you can.

  • 49. If you can't do this in the beginning this means that you need to go back to the

  • previous version that your performed.

  • 50. Ultimately we're trying to extend our body to the full extension.

  • 51. Again making sure to keep a lower back married to the ground.

  • 52. Now it would be nice to have the full extension in the hollow body position before

  • starting work on our actual hand stands.

  • 53. But I know that you're itching to get to the wall and start your handstand work.

  • 54. While you're working on the hollow body position you can still go ahead and start

  • using the wall technique given that your stomach against is the wall.

  • 55. In the beginning if you have trouble getting up into the position.

  • 56. That means you need to work longer on strengthening your shoulders.

  • 57. I would suggest in the beginning, rather than going to the full extension on the wall

  • just practice walking your feet up the wall and walking your feet down the wall, while

  • trying to lock your arms out.

  • 58. Let's go ahead and take a look now at the wall facing in the position that we need

  • for our handstand. 59. We will begin our wall work by walking

  • up and down the wall.

  • 60. This can be tricky in the beginning make sure you lock your arms and go slow with this.

  • 61. Once your against the wall, then your ankles so that your toes are against the wall.

  • 62. Make sure that your body is not flat against the wall or that you're sticking your head

  • out like I'm doing right there.

  • 63. We want to keep this hollow body position.

  • 64. Look at the wall in the beginning.

  • 65. Once you've properly held the position for a period of time, slowly walk your hands

  • away from the wall and slide your feet down.

  • 66. All right once you get that position is time to face out but still use the wall.

  • 67. This is great because we can spot working on that entry into the handstand.

  • 68. What I mean by that is... kicking up into the handstand.

  • 69. So when we are facing the wall we are walking up the wall

  • 70. This time it's great because we can also practice getting the proper momentum necessary

  • to kick up and to the handstand.

  • 71. So let's take a look at the wall handstand facing out.

  • 72. Facing out while using the wall is great because it allows us start work on kicking

  • up into the handstand.

  • 73. This will be necessary for the freestanding handstand.

  • 74. In the beginning you can practice kicking up to the wall.

  • 75. Once you get there straight in your body, making sure that you perform a hollow body

  • hold.

  • 76. Once this becomes comfortable you want to work on pulling our feet away from the

  • wall.

  • 77. This is going to take some practice and you might come down.

  • 78. That's fine it will give you an opportunity to work on that kick up and back into the

  • handstand.

  • 79. Once you get comfortable with this position really focus on pulling your feet away from

  • the wall.

  • 80. Once you can hold this position it's safe to move on to the freestanding handstand.

  • 81. The L stand is really great.

  • 82. It helps sure up weaknesses that we might have in our shoulders.

  • 83. It also will sure up our form.

  • 84. The L. stand is surprisingly difficult.

  • 85. That is why I listed it after the wall walk exercise.

  • 86. Get the hollow body and the L. stand and you were really see big improvements to your

  • handstand work.

  • 87. The L. stand is really great because it would help us open up our shoulders.

  • 88. And this to really help improve our freestanding handstand.

  • 89. We walk off beat up the wall and take us into a 90° position.

  • 90. If your hands are too close to the wall that is cool you can then walked out a little

  • bit.

  • 91. Focus on looking at the wall and drive your rear up into the air.

  • 92. Create a nice line with your body.

  • 93. Make sure to push down and away from the floor.

  • 94. The next thing that we need to work on is the freestanding handstands.

  • 95. As long as you put plenty of practice using the wall facing out and trying to kick

  • your feet off of the wall then hold it.

  • 96. You should be good to go for the freestanding handstand.

  • 97. Just be careful, sometimes when you get into the handstand and think that you're going

  • to fall, turn your body out of it.

  • 98. This is like doing a cart-wheel motion to escape the fall.

  • 99. Be careful have fun and now let's take a look at the freestanding handstand.

  • 100. Once you worked through all of the previous progressions it is time to do the freestanding

  • handstand.

  • 101. There are a lot of different ways that you can get into this.

  • 102. I prefer the straddle stand when I begin but you might just want to stick with the

  • wall walk in the beginning.

  • 103. When you are in the handstand focus on pushing down and away from the ground.

  • 104. Hold that hollow body position.

  • 105. All right we have covered a lot in this video so far but how can we use everything

  • that I showed you.

  • 106. This is how you going to do.

  • 107. Each phase of the handstand that you're going to work on:

  • 108. for example the hollow body hold.

  • 109. The next phase is the wall facing in.

  • 110. after that the wall facing out.

  • 111. We're going to start all by working on 5 to 10 seconds for each hold.

  • 112. In a case of a hollow body hold.

  • 113. Well for this case you can probably do a longer period of time because it is on the

  • ground.

  • 114. So you get into a hollow body position whether it's with your feet at 90°, your

  • legs bent at 90° or maybe you are at the point where you can do the full extension.

  • 115. Hold that for 5 to 10 seconds you want to work up to six sets doing each form.

  • 116. Once you master it, you add 5 seconds to each set.

  • 117. We are working up to the point where we can do one set for one minute.

  • 118. Once we can hold it for one minute that is a good.

  • 119. Its a general way of letting us know that we are ready to move on to the next phase.

  • 120. Once you get the freestanding handstand, its time to go into some more advanced movements.

  • 121. I'm just going to show you a few clips of some more advanced movements that I like

  • to do.

  • 122. Really it is limitless.

  • 123. There are many things that you can do once you get the handstand mastered.

  • 124. I like to think of the handstand as a bridge to finding an even better and of course

  • more technical movements.

  • 125. Have fun with this. 126. That is something big with us here.