Brief Summary
This video provides a comprehensive guide on how to improve and prolong handstand holds. It emphasises the importance of body alignment, specifically achieving a stacked position to reduce strain and improve balance. The video includes a workout routine with exercises like handstand holds facing the wall, alternating toe taps, open and closed handstands, shoulder taps, and staggered handstand holds, all designed to enhance alignment, balance, and strength.
- Proper body alignment is crucial for longer handstand holds.
- The workout routine includes wall-assisted exercises to build strength and balance.
- Progress gradually from wall-assisted to freestanding exercises.
Chris Heria introduces a tutorial on how to hold a handstand for a longer duration. The techniques demonstrated are suitable for all levels and can be performed with or without wall assistance. He references his previous video on achieving a handstand in five steps as preparation for the content in this video.
The most common problem people face is maintaining a handstand position for an extended period. Tensing up leads to quicker fatigue and failure. Incorrect body alignment, such as bending, puts excessive pressure on the back and wrists, requiring more effort and strength. A straight, stacked position reduces resistance, making it easier to maintain balance. A bent handstand feels heavy, while a stacked position feels light and weightless, allowing for micro-movements to maintain equilibrium.
To achieve a stacked position, visualise the body as a stack of books, aligning hands, shoulders, hips, and toes. Keeping these aligned and tight is essential; misalignment increases resistance and makes balancing harder. Record your handstands to visually assess your alignment. A strong base, with hands flat and shoulders aligned with fingertips, provides a solid foundation, preventing immediate balance issues upon going up.
The first exercise involves holding a handstand facing the wall. The wall provides a straight line reference, helping to build muscle memory for correct alignment. Pressing fingertips down prevents falling forward and pushes the body against the wall. Releasing fingertip pressure causes the body to move forward, transitioning to a freestanding handstand.
This exercise involves performing a handstand facing the wall and alternating toe taps. This drill enhances comfort with lower body movement while maintaining a freestanding handstand. Each foot switch briefly requires holding a freestanding handstand. Over time, this builds strength and balance, extending the duration of freestanding moments. Maintain a straight body line, using only one leg for wall assistance.
This exercise helps in moving the lower body while maintaining the handstand. The different hand positions significantly strengthen the shoulders. Transitioning between hand widths puts all body weight on one arm, building strength and preparing for one-arm handstand training.
This exercise is described as a game-changer for handstand progression and an introduction to one-arm handstand training. Before tapping the shoulder, shift all body weight to one side to avoid falling. The supporting arm should be straight and locked, constantly pushing against the ground. Start by shifting weight to one side and tapping quickly, gradually increasing control and slowing the movement.
The final exercise involves staggered handstand holds, which can be performed facing the wall initially and eventually freestanding. Parallettes or stacked books can be used to elevate and stagger the handstand. Start by holding a staggered handstand against the wall before attempting it with an elevated surface. Mastering these exercises off the wall in a freestanding position is the ultimate goal.
The video concludes by recommending the workout routine be repeated at least three times. The THENX app is mentioned for accessing the workout on mobile devices. Viewers are encouraged to subscribe for more content, engage in the comments, and follow Chris Heria on other social media platforms for additional content and giveaways. Black Friday sales on THENX gear are also promoted.
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Transcript
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0:01 [Music] what's up guys this Chris area welcome to another video official 10x today I'm gonna be showing you how to hold a handstand longer now whether you can hold a handstand right now or not what I'm going to show you today will drastically improve your handstand progress all the techniques that I'm going to show you today can be done against the wall for assistance or can be done freestanding if you're at that level and if you're currently struggling with how to hold a handstand go ahead and watch my video how to handstand hold five easy steps that's gonna get you holding your handstand right away and will prepare you for this video now first off one of the main things that people struggle with is to maintain a hold in a handstand position for time well most people end up doing is tensing
0:46 up and squeezing tighter causing them to fatigue quicker and even falling back down faster and if you're straining too hard or fatiguing very fast to maintain your handstand position in most cases it's most likely your body alignment if your body is bent while trying to maintain a handstand position it's gonna put a lot more pressure on your back and your wrists requiring a lot more effort a lot more strength and with half of your body leaning over from a straight line that's gonna create more resistance for your body to fight back automatically making a handstand holds way more difficult to maintain versus having a stacked position when your body is in a straight line completely stacked onto itself there's a lot less resistance trying to push you back and forth which means less effort to maintain your handstand and you can focus more on balance now there's a very big difference on how they feel when you're holding these two different types of handstands when you're a bent handstand position your body's gonna
1:32 feel very heavy versus when you're in a straight stacked position your body's gonna feel very light almost weightless and it's gonna be very easy to find an equilibrium point where you're just using micro movements to maintain your hold now the first thing you want to do to make sure you're holding a stacked position in your handstand is to envision your body as a stack of books starting from your base your hands then to your shoulders to your hips and finally to your toes you want to make sure that all these limbs are always stacked flat evenly on top of each other and you always want to keep them as tight aligned as possible the less aligned these pieces are the harder it's gonna be to maintain your handstand and the more resistance you're creating to keep your balance as your body's going to want to go one way or the other record yourself when you're doing your handstand and visually see dots and these points of your body your alignment is always going to be as strong as your base so you always want
2:18 to make sure to start off right with your hands flat on the ground and your shoulders forward enough that aligns up with your fingertips that's gonna make sure that you have a strong foundation for your handstand and you're not gonna have to fight your balance as soon as you go up so today I've created a workout for you guys that's going to have you holding your handstand longer using techniques are gonna help you with your alignment balance and strength all these exercises are gonna be done facing the wall but the goal is to use the assistance from the wall less and lens eventually being able to do all the exercises I'm about to show you without touching the wall at all so the first exercise we're gonna get into is gonna be handstand hold facing the wall let's good when you're doing a handstand facing the wall the wall is gonna make the straight line for you and the more you hold this against the wall eventually this is just gonna become muscle memory so that when you're doing it even freestanding you're always gonna hold the handstand in the way that
3:03 you normally train if you're in a perfect stacked position pressing your fingers down onto the ground is gonna keep you from falling forward and actually gonna push your body's weight against the wall if you release the pressure on your fingertip and you're gonna feel your body slowly start to move forward eventually coming off the wall being in a freestanding handstand position but eventually if you don't press your fingertips you will come back down all right so there we have the handstand facing the wall and you're gonna need this for every other exercise we're going to do today so if you got that down then you're ready for the next one you're going to go handstand facing the wall alternating toe taps let's go for it remember every exercise facing the wall forces you to train your alignment but this exercise specifically is gonna get you comfortable with moving your lower body while maintaining a freestanding handstand hold every time you switch the
3:49 foot that's assisting to hold your body weight against the wall you're actually holding a freestanding handstand all by yourself for a moment eventually you're gonna get very comfortable with this develop more strength and balance and make those moments last even longer now for this exercise you can be a little bit more away from the wall you want to maintain a straight line in your entire body except for the leg that's helping with the assistance against the wall [Music] all right so there we have a handstand hold facing the wall alternating toe tap moving right into the next exercise we have handstands open and closed let's go for it now this exercise is going to help you to move your lower body while maintaining your hands handhold position and because of these different hand positions this is going to tremendously strengthen your shoulders they're just always training your hand sitting with a normal with shoulder width apart
4:35 and for a moment as you're transitioning through the different widths you're actually putting all your body weight on one limb getting each arm significantly stronger and getting used to holding your entire body weight with one arm alone make them holding a handstand with two arms effortless and eventually transitioning into one-arm handstand training [Music] all right moving on to the next exercise handstand shoulder taps now this exercise took my handstands to the next level and it's also a great exercise to introduce one-armed handstand training we're gonna be putting all our body weight on one arm again so before you let go to tap your shoulder make sure
5:20 that all your body has leaned to one side so that when you let go with the opposing arm you're not just gonna fall straight down to the ground as we transfer all your body weight onto the one side you're gonna hold your body up with the opposing arms should feel a lot looser and be able to come up and tap your shoulder and make sure the hand that you're using to hold up your body is very straight in a locked out position and constantly pushing the ground down alright let's go for it so at the beginning you want to move all your body weight to one side hop come back down if you're tapping quickly don't worry about it eventually able to control this movement and go a lot slower the main key is just to put all
6:07 the body weight and lean onto one side before you let go [Music] all right now the last exercise that I have to show you guys for this routine is gonna be staggered handstand holds as I told you before all these exercises can be done facing the wall and as you practice them you can use less and less assistance from the wall eventually you'll be able to do them freestanding and that's how I'll be doing it for the final exercise now to elevate and stagger my handstand hold I'm gonna be using parallettes if you want to get a pair of parallettes for yourself as well to take your chain to the next level you can always pick one up at the XCOM slash shop and of course if you don't have any
6:52 you can always use a stack of books or whatever you have laying around the house so with that said let's get to the final exercise [Music]
7:46 now that is real challenge for your balance and I highly recommend to first start off just holding a handstand in a staggered position definitely against the wall first before switching a grip from the elevated surface but eventually want to master all these exercises take them off the wall and try them in a freestanding position but don't forget doing it handstand facing the wall it's always gonna put your body in a perfect alignment this is why you should always be doing handstands facing the wall whether you're touching the wall for assistance or not you want to always develop that muscle memory to always naturally stay in that stacked position and that's gonna wrap it up for today's video that was actually around one of the workout routine you guys want to do this at least three more times to complete this workout and to get this workout on your phone of course download the TEDx app in the App Store or Google Play Store for more workouts just like this getting in the best shape of your life make sure you sign up to donation
8:31 comm become a member and get full access to all our workout programs technique guides and daily workout so here have you shredded and during the millions of other 10x athletes around the world changing their lives today if you guys learn something or enjoy today's video then definitely smash that like button comment down below let me know what you guys are working on what I should make a next video about share this video with the friend that's trying to make progress in their handstand and of course subscribe if you haven't already we post every single Sunday a p.m. USA Eastern Time and if you comment within the first 30 minutes of any upload you always have a chance to win some free 10x gear if you guys want more of my content during the week make sure you subscribe to my vlog channel that's youtube.com slash Chris area and make sure you're following me on Instagram that's Chris area and on IG almost every single post I always do some type of giveaway so if you want a chance to be a part of that make sure you're following and for everyone that loves the music on
9:17 this channel these are all the songs on my new album that I just dropped called workout music it's available on all platforms SoundCloud Spotify Apple music title even tick tock for everyone that's planning on shopping for Black Friday we have huge sales at least 25% off storewide officially starting the day after Thanksgiving so if you ever wanted a chance to get some gear that's the time to get it we only do this 25% off sale once a year so make sure you guys take advantage of it and with that said I'll see you guys next Sunday a p.m. USA Eastern Time mad love pizza [Music] [Music]
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