Handstand course:

Handstand Variations

Lesson 5:

The Pike Handstand

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Chapter 1: What is a piked leg handstand?

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The last of the basic handstand variations to explore is the pike: legs together with your hips hinged until the thighs are parallel to the floor. As you can imagine, this is more challenging than the previous variations.

Because of its unique position – hinged hips and straight legs – you have to send your hips back (past your hands) to keep your centre of gravity over your hands. This requires increased control and balance.

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Chapter 2: Advantages of the piked leg handstand

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As mentioned, this variation requires more control over your line so practising it will improve your balance. If your legs are too close to your chest (more piked) without compensating by having your hips pushed back, or if your hips are too far back for the angle of your pike, your shape will be harder to balance.

I recommend this variation to everyone with a stable free handstand as well as to those who are still using the wall for balance.

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Chapter 3: Training for the piked leg handstand

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Training for a piked leg handstand requires more flexibility as the body is no longer in a straight line. Having a good range of motion in your hamstrings will make this variation easier. Also, a fair level of shoulder flexibility will help as opening the shoulders will help you when pushing your hips backwards.

Lastly, this pike position requires more shoulder strength to avoid them closing and ending up in a planche position.

Practicing the piked handstand with your feet resting on the wall is an excellent way to start your journey towards the free-standing position.

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Chapter 4: How to perform a piked leg handstand

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There are many ways of getting into this position. The easiest, in my opinion, is to start in a straight-line handstand, then bend at the waist, pushing your hips back to keep your weight centred over your hands.

Alternatively, you can pike press to handstand and stop halfway.

If you prefer to use the wall, I recommend having your chest towards it when in your handstand, with your hands a little further away than usual so you have space to fully extend your legs and rest your feet against the wall for support.

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Chapter 5: Assisted piked leg handstand

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If you’d like a little help while working on this variation, you can either use the wall to support the feet or ask a spotter to assist you from behind.

This way your legs won’t be restricted and in case you move too fast and lose balance, the spotter will easily be able to adjust you.

If your leg movement is not synchronized with your hip movement, you’ll likely either fall forwards and land on your feet (most common) or lose balance towards the back and go over.

Depending on your back flexibility and reflexes, this may lead to landing on your back, so, please take precautions for a safe practice!

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

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