Handstand Training 

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Balance training is not considered as important as strength and flexibility training but is equally important, if not the most important.
Training our upside-down balance is crucial when we want to improve our free-standing handstand. Developing a better balance will lead to:

• understanding what happens in your body during the inversion;
• better reflexes when losing balance during a handstand;
• more control when you change the leg position in a handstand.  

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When talking about balance, we have three categories based on our position and then sub-categories, based on the area of contact or orientation:

• Standing Balance (usually the head is higher than the hips line)
  • Both Legs Balance (feet in line or split/staggered);
  • Single Leg Balance (dominant and non-dominant leg).
• Inverted Balance (the head is lower than the level of the hips):
  • Hanging Balance (using your hands to hold yourself);
  • HEADstand Balance (using your head and hand(s) for support);
  • HANDstand Balance (using both hands for support);
  • Single Arm Balance (using only one hand for support);
  • Headstand only Balance.
• Plank Balance (the head is approximately at the same level as the hips):
  • Facing down (using four, three or only two points of support);
  • Facing sideways (using three or two points of support);
  • Facing up (using four, three or two points of support).

We can do many exercises that will improve our balance on the floor but would be good if we also have some other small equipment like a yoga mat, a yoga block, air cushions etc.

Improving your inverted balance using hands for support is the priority as this contributes the most to your handstand hold.

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The easiest way to experience the inverted position is to hold the rings or bar(s) and bring your legs over until your hips are on top of the shoulders.

The advantages of using this inversion variation are:

• no pressure on the head/cervical spine;
• the shoulder joint is in a comfortable position;
• the body will balance automatically as long as you keep your body straight.

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I recommend understanding the balancing mechanism in the standing position first. Once we have that, we can transfer it to the inverted position.

When we stand up, we are constantly shifting our weight from the front (toes) to back (heel). We’ve been doing that since we could stand upright being a couple of months old.

During the handstand we need to do the same thing, shift our weight from front to back of our hands depending on the position (shape) we’re in. This way we will be in balance.

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 Here is a simple drill you can do easily:

1. Stand with your feet hip-width apart on a flat surface;
2. Lean with your whole body slightly forward and notice how your weight travels towards the front of your foot;
3. Use your toes to push down on the ground so your weight will be back in the middle of your foot;
4. Lean backwards and then flex your feet to avoid falling over (backwards);

Note: If you would like to improve your proprioception too, you can do this exercise with your eyes closed.

Important key-notes while doing this exercise:

• Keep your body rigid and allow movement only in your ankles;
• Avoid pushing with your toes or flexing your ankles too much as you don’t want to have your weight outside of the support.

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After exploring the balance mechanism earlier with the standing drill, let’s apply it to the handstand:

1. Place your palms on the floor or on a flat table with shoulder-width apart;
2. Lean with your whole body slightly forward and notice how your weight travels towards the front of your hand;
3. Use your fingers and the middle of your hand to push down so your shoulder projection will stay over your hand and not in front of it;
4. Lean slightly back then relax your wrist in order for the weight to come back over the middle of your hand.

Note: You can do this exercise with your feet on an elevated surface to get closer to the handstand sensation.

Important key-notes while doing this exercise:

• Make sure you can fully extend your elbows then keep them rigid;
• Don’t allow your heels of the palms come off the surface.

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