Handstand tutorial
Part 1
Joint preparation exercises
These are the main joint preparation exercises you need for the Handstand. However, I highly recommend to complete the Primal One joint preparation program to have all the basics!
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Part 2
Fixing you shoulder angle
Use these exercises if your shoulder mobility is limited for handstand!
Soft tissue massage
Free
Rib stabilization with lacrosse ball
Free
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Part 3
Preparatory exercises
Do these exercises to prepare your body for the Handstand using prehab and body line alignment exercises!
Creating the proper line on the ground
Free
Creating the proper line on the wall
Free
Lower trap lifts
Free
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Part 4
Progressions
Headstand at the wall
Free
Headstand from tripod
Free
45° Handstand at the wall
Free
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Part 5
Balancing exercises
Bent-arm frog stand
Free
Handbalancing - 1st variation
Free
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Part 6
Workouts
Select training level and do these workouts 2-4 times a week for 4-6 weeks, or until you can do the exercises of the plan confidently!
Do the workouts after the general warm-up and prehab routine!
General information:
Recommended sets: 3-4
Rest between sets: 1-2 min.
Rest between exercises 30-60 sec.
Training frequency: 2-4/week
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