In Part 1 of a 2-part series, FFS Gyms Intern, Thomas, challenges us to learn how to handstand during lockdown; Super Mario Bro style. Let's level up!
Over a two part series I will aim to challenge the community of FFS to learn how to handstand during lockdown.
Due to Covid-19 restricting people to the confinement of their own homes. People are beginning to go insane by running out of things to do. To keep yourself occupied, I’ve come up with a challenge for everyone. Why not learn a new skill that will help you:
(Uzunov, 2008; Hedbávný et al. 2013), all from the safety of your home with minimum equipment.
That’s right you guessed it, the handstand. It’ll come in handy when you have bad DOMS in your legs after a lower body S&C at FFS and can’t walk up the stairs to go to bed, you can simply just walk on your hands and save your legs the pain.
Since the handstand is a skill rather than a strength exercise it requires time to develop. It is not something that will develop overnight but rather over weeks of consistent practice. Remembering that consistency is the key here to enhancing our overall static and dynamic kinesthesia (movement) (Low, 2011)
Because of this let’s make it a game. A game like Super Mario Bros, the old-school one that was played on the Nintendo NES. Whereby you had to complete each level to get to the next one and finally you had the boss, Bowser. Defeat him and you win the game. The same concept applies here. Over the course of two blogs, I will set a series of challenges (levels) for you, complete one at a time and achieve the requirements (win) before moving on to the next level.
Level 1 - Pike Push Up
Level 2 - Monkey Stand
Level 3 - Headstand
- Part 2 -
Level 4 - Forearm stand
Level 5 - Wall Handstand
Level 6 - One foot Wall Handstand
Boss Level - Free Handstand
The final level, the boss, will be the free handstand out on the grass on a sunny day.
So what are we waiting for, let’s get to it. But first we must run through the technique of each progression (level) leading up to the handstand.
There is vast amounts of information relating to the handstand and techniques to perfecting it. However, today my job is to condense the information down to bite sized chunks. So let’s begin. First as always lets start on level 1.
A variation of a push up, it aims to place the focus on shoulder strength and learning the hand position for the handstand itself.
Cues
Requirement: 10-15 of good quality reps
This exercise aims to help your body come to grips with being upside down. Getting the feel for it while also helping to develop the balance and coordination.
Cues
Requirement: 30s minimum before moving on. 60s is the aim.
A slight variation to the monkey stand whereby legs are straight. Although this exercise possess a risk of neck injury, safety precautions must be taken as follows:
Cues
Requirement: 30s minimum before moving on. 60s is the aim.
If you get stuck on any level, don't get disheartened; just keep practicing.
This type of skill work takes time to develop. If you want to get extra brownie points and 'power up' Super Mario Bro style on your handstand technique, then check out our Online Gym Zoom Classes this month; Our Relative Strength and Movement & Mobility class programmes are focusing on handstand technique. (Win:Win)
If you set yourself a goal of consistently practicing these drills, as well as joining in on our Zoom Classes, then I am confident that you will get to the final boss level.
Keep your eyes out for my second blog post where I will take you through the final levels to get your towards the ultimate boss level: the free handstand.
Get the FFS experience from the comfort and safety of your own home. Our online classes and online coaching are delivered through Zoom so your trainer can give you real-time feedback.
As with all FFS classes, these sessions will be progressively overloaded throughout the month.
We offer a number of plans, from 2 Class trial packs to monthly plans. Find out more at https://www.ffs.ie/online-gym/classes/
Hedbávný, P., Bago, G. and Kalichová, M., (2013). Influence of strength abilities on quality of the handstand. Int. J. Sport Health Sci, 7(10), pp.602-608.
Low, S., (2011). Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength. CreateSpace
Uzunov, V., (2008). The handstand: A four stage training model. Gym Coach, 2, pp.52-59.