suggestion#1333
could u kindly make a programme step by step on how to do a hand stand
I believe Hamptom intends to cover it some day, meanwhile have what I put together on the discord server!
Handstands
Wanna learn how to handstand? Here - follow this structure as a base:
1) Use a general resistance training routine as your baseline for just building up muscle and strength
2) For specifically building up to the handstand:
a) Get used to being upside down by doing some pike holds -> elevated pike holds, or start here:
b) learn how to bail/fall - there is a good youtube video by tom merrick:
c) once you got a and b, practice back to wall and chest to wall handstands as well as balance drills such as toe pulls and heel pulls (chest to wall handstands will be more important and minimise the chance of learning bad habits) +
d) As soon as you can hold handstands for 10-15 seconds with very minimal wall assistance, you can start going to some free-standing attempt (but do work up to 20-30 seconds with some wall support before leaving it more) See this, it’s important https://www.youtube.com/shorts/lVsTvdXWaFU
e) practice freestanding
3) (optional path) Work on pike pushups and their progressions (pike pushup -> elevated pike pushup -> wall HSPU -> all of those with a deficit (optional but worthwhile, especially for muscle growth) -> free HSPU to help you work up to Handstand Pushups - here’s a good tutorial for pike pushups: https://www.youtube.com/shorts/0cT6ug3WVn4 and here for handstand pushups:
If you happen to want to learn more advanced handstand skills later on, I recommend already training your middle split:
and your compression/pike mobility: