Handstand course:

Handstand Variations

Lesson 4:

The Tuck Leg Handstand

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Chapter 1: Why considering doing a tuck leg handstand

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The tuck leg handstand is another basic variation that you can explore. If you want to do a more challenging handstand or have less height in your handstand, for example when doing it in spaces with a low ceiling, the tuck variation is ideal.

Because of its unique position – bent hip and bent kneesyou will lower your centre of gravity significantly, and this will lead to better control.

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Chapter 2: The advantages of the tuck position

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During a tuck handstand, your centre of gravity is lower, as I mentioned earlier, and your control will improve, but be careful: if you do not place your weight on top of your hands, it will be hard to balance this shape.

If you arch your back during this variation, you will have the chance to open your shoulders more than in the previous two variations.

Optionally, you can do this variation with a straight back. However, in this case, the shoulders won’t be in an open position anymore, but a bit in front of the hands to help the balance.

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Chapter 3: Training for the tuck leg handstand

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Training for a tuck leg handstand requires mostly balance training as the body is not in a straight line anymore. The levels of proprioception needed are higher in this variation.

I would recommend getting comfortable with tucking the legs in and going back up to a straight line in a headstand first and then in a handstand.

Also, this position requires more shoulder strength when the knees are tucked closer to the chest.

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Chapter 4: How to perform a tuck leg handstand

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There are many options for getting in the tuck position. The easiest is to start in a straight line handstand and from there bend both your knees and your hips in order to keep your weight over your hands. 

Also, you can perform a tuck jump into tuck handstand. Here is how:

1. Start in a low squat position with your hands on the floor.

2. Bend your knees a bit further (lift the heels if needed) to create power for the jump.

3. Jump and move your weight into your arms and bring your hips over your shoulders.

4. Keep your knees bent and allow your hips to travel backwards to compensate for the forward position of your knees.

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Chapter 5: Assisted tuck leg handstand

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If you require help when doing the tuck handstand, you can ask a spotter to assist you from the back. This way you will have plenty of space to tuck the knees and explore different angles of bending. Please be careful and don’t bend the knees before you start flexing at the hips as there is a chance you will hit the spotter with your heels.

Tuck Handstand Drill (facing the wall)

1. Start in a straight handstand facing the wall.

2. Bend your hips and knees and slide your legs as low as you can.

3. Stop when both your hips and knees form a 90-degree angle.

4. From here you can go back up or continue to go further.

This is an excellent way to improve your shoulder and lower back strength. If you haven’t tried this yet, I really recommend it.

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Quick navigation: Chapter 1 | Chapter 2 | Chapter 3 | Chapter 4 | Chapter 5

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