For many people, holding a handstand is the ultimate sign of fitness and strength as well as being fun to practice and satisfying when you get it right. But it is a difficult move, so how do you train for it and how do you hold a handstand for a long time? Read our guide to find out!
How do you train to do a handstand?
Mastering a handstand is like mastering any skill; it takes a lot of time, practice, and patience. You will need to work on your strength, especially in the upper body and core, by doing other exercises and workouts, which will in turn help you to get better at holding a handstand for a long time.
One of the main muscles used when holding a handstand is the core. Your core (or abs) will be holding your legs steady and keeping you balanced. Do plenty of core workouts and ab exercises to strengthen this part of the body to help you stay balanced and hold your perfect handstand.
As well as your core, your upper body will be holding your weight so you will need to be strong in this area. Do upper body strength training as well as body weight training to train your upper body muscles such as your shoulders so that they are strong enough to hold your weight.
How do I practice a handstand at home?
Practising a handstand at home is easy and you have lots of options. The best way to practice a handstand at home is by using a straight wall that you can kick up against. By allowing the wall to support your feet and legs, you can get used to the feeling of being upside down and holding your weight on your arms. You might find this quite taxing, so practice holding a handstand against a wall for a few minutes each day until your upper body gets stronger.
Once you find holding a handstand against a wall easier, you can try kicking up near the wall, but not letting your feet rest on it unless absolutely necessary. Hold the handstand yourself for as long as possible, then let your feet rest against the wall. Again, practice this for a few minutes each day until it gets easier. Then you should be ready to practice holding a full handstand!
If you have someone that can help you, another option is having someone hold your feet for you. This can be very helpful as they can adjust how much support they give you until they are barely supporting you, but still giving enough that you don't fall back down. Practice this a few times each day, with your supporter loosening their grip each time until you are used to the feeling of holding your own weight.
How do you do a controlled handstand?
The secret to doing the perfect handstand is maintaining it for a long time and keeping it controlled. It may seem like it just takes practice, however you also need to have strong core muscles and good balance. These are both things you can work on to improve your handstand technique and keep it controlled.
The best way to do a controlled handstand is to take your time and use your muscles to support you, rather than kicking your legs up wildly and hoping for the best. Breathe slowly and focus on your muscles working, keep everything tight and control that handstand!