bodyweightraining

Why would we use a band in a rack to handstand?

By Anna WishnowskyBodyweight Training, Exercise Tutorials, Gymnastics Training

Bands are a great teaching tool because they really force the issue with stability. Unlike a wall or a box where you can leave your weight in it and somewhat cheat your way through a float, flutter or shift drill, the band will make your life really unpleasant if you lean into it and move around. This is great – it means you have to work to be present in your hands and only use the band if you start to lose balance.

For all of these exercises, you’ll need to place 1-2 heavy resistance bands in a squat rack in the j-hooks, high enough in the rack to catch your feet when you kick or climb up.

Exercise Quick Navigation

Handstand Flutter from Rack

What is it?

The hardest of the flutter drills, because the band will prevent you from resting into it.

Technique

Kick up to the band in the rack the same way you would to the wall. The band will flex as you arrive in it. If you’re too close, it will spit you back out the way you came, so make sure you are 1-2 hand distances away from the rack. Split your legs apart and shift your body weight over your hands until the band stops wobbling. Slowly switch the legs, keeping almost all your weight in your hands (you will have to balance!) and being as light in the legs as possible.

Common Mistakes

Leaving weight in the band and wobbling, or collapsing and relaxing into the shoulders and spine.

Handstand Flutter from Rack – Facing the Rack

Technique

Exactly as the one before, but facing toward the band. Climb into it by placing one foot on the upright of the squat rack then hooking the other foot into the rack.

Band in High Rack to Handstand Hold

What is it?

This is a bounce drill, so you’ll have to control the momentum as the band throws you forward.

Technique

Find your way into a handstand facing toward the band. Allow a small bounce into and out of the rack to take you into a handstand hold. Grip the ground to prevent overbalancing and try to hold the handstand briefly.

Handstand Bounce to Walk

What is it?

A more aggressive drill where you use the bounce of the band to create a challenge to control.

Technique

Kick slightly off the band, then allow the bounce to force you into an overbalance as you rebound. Step into your handstand walk from there.

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January 31, 2024

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Fix your “almost” handstand walk with these 5 drills

By Anna WishnowskyBodyweight Training, Exercise Tutorials, Gymnastics Training

Are you “kind of” handstand walking but struggling to get the mechanics right? See if these drills help you click with the movement.

What we’re trying to promote with these is a strong push into the floor to open up the shoulder angle, get strong at taking one step on your hands at a time on your hands, and maintain enough of a strong line through the torso to propel your body forward.

Exercise Quick Navigation

Wall Walk

What You’ll Need

A wall.

Technique

Starting with your feet on the wall and your chest on the floor, push up into a high plank then shift your hips back to a pike. Step both feet up on the wall, then start walking your hands in toward the wall until your chest lightly taps the wall in a wall-facing handstand.

Make sure you pull your bottom ribs toward your belt line and stay in a long tight line so you’re not wobbling side to side much as you walk toward the wall.

Common Mistakes

Being loose in the core – this only costs you energy in the shoulders! Make your life easier by keeping a hollow body as best as you can.

Wax on Wax Off

What is it?

Practicing an efficient hand movement for your handstand walks.

What You’ll Need

A wall.

Technique

In a handstand on the wall (facing away from the wall), push even harder into the floor to make space to sweep the other hand around in a small circle (like you’re waxing a car, but elbows straight). This mimics how we want to step in a handstand walk.

Common Mistakes

Bending the elbows too much – in an efficient handstand walk, the elbows bend only slightly.

Lateral handstand walk

What is it?

Practicing the shift from one hand to the other and moving your body with it.

What You’ll Need

A wall.

Technique

In either a chest to wall or normal kick up to handstand position, take steps sideways by moving one hand then the other. Your weight will shift into the grounded hand. You can spice it up by walking over a plate as well if you want more challenge!

Kick Up Step to Wall

What is it?

Practice taking steps in open space then returning safely to the wall.

Technique

Kick up to a freestanding handstand then take a few steps toward the wall. The more confident you are, the further away you can start.

Handstand Step from Wall

What is it?

Taking your first steps in a handstand walk, without having to worry about the accuracy of your kick up.

What You’ll Need

A wall and space away from the wall to walk into.

Technique

Wall walk your way into a chest to wall handstand, shift your weight over the top of the fingertips and start stepping your hands to walk away from the wall.

Common Mistakes

Kicking off the wall instead of shifting into the overbalance, or shifting way too fast and not being able to control the overbalance to turn it into an efficient walk.