Do this 7 min Routine Every day to learn the Handstand in 2023

What's up guys!

It's Michael from Calisthenics Family.

The start of the new year

is always a great moment to set new goals.

And I know that a lot of you have the goal

to finally learn to handstand,

because once you can do the handstand

a whole new world

in calisthenics opens up for you.

From then on

you can start working on all

those cool moves like a handstand push up

press to handstand

l-sit to handstand

and even a one arm handstand.

But before all that,

you must master the handstand first.

When it comes to learning the handstand,

it is important that you train it

very frequently.

So you don't want to spend hours

practicing the handstand

only once or twice a week.

But to do it 10 to 15 minutes every single day.

So therefore I'm going

to share the ultimate short

but effective follow along handstand routine

that you can do every day to break plateaus

and to finally master this skill.

This routine is for beginners

and intermediate people.

So with some of the exercises,

I'll give some alternatives that you can do.

So before we start,

make sure your wrists are properly warmed up

and let's get started

make sure to follow this routine

all the way to the end.

To discover our weekly giveaway.

So let's get to the floor.

So first off,

we are going to start with the cat

to cow to mobilize our shoulder.

So let's get started.

We're going to start on all four,

our hands and our knees.

And from here

we're going to start in the cow position.

So bring your chest forward.

Arched that lower back and from here.

Move into that angry cat,

push the floor away

and create a rounded upper back.

We going to repeat

this for five reps.

That’s 2. Beforehand some practice.

You always want to start

with some dynamic stretching,

creating range of motion in your scapula area

to warm up those shoulders.

Okay.

One more time.

All right, So that's the first exercise.

Next up is some static stretching.

We're going to try to improve our shoulder

flexibility.

That's really important for Handstand training.

So we bring our hands on the floor

a little bit more forward like this.

And basically you're going to sit on your ankles

and try to bring your elbows to the floor

like this.

And we're going to hold this stretch

for 30 seconds.

You can move a little bit from left to right

to find those tight spots

and maybe even bring your

chest towards the floor.

Take ten more seconds.

Five, four, three,

two, one.

All right.

So now our shoulders are warmed up

and now we're going to start

with the actual handstand work.

So for this, we're going to use the wall.

And it depends

on the kind of level that you are.

If you're intermediate,

we're going to try to do the handstand

taps on the wall.

This is, in my opinion,

the best exercise to master the handstand

and to create a straight handstand.

If this one is too hard,

you just can walk up the wall and go back

to create strength and body awareness

in the hands and position. So let's get started.

We're going to do this

for four reps in total

and we're going to try

to hold this for 15 seconds.

So we walk up wall like this.

We leave half a meter distance from the wall

and from here, bring one feet off the wall

and try to bring the other one close

to the other feet,

really try to counter for us to fall.

We're going to practice for 15 seconds

each time.

That's time.

All right.

Go back down,

take some rest, loosening up those wrists.

And you want to do this four times in total.

So let's get back to the wall.

Always make sure your hands

are spread out on the floor.

Your fingers and your arms are straight.

All right, here we go again.

Step off the wall.

Try to counter for us to fall.

Really focus on pushing back with your fingers.

All right.

And let's take some rest. Again,

this is

the best exercise

that I've done

to really straighten my handstand.

So let's take some rest

and go back to the wall again.

All right.

Legs are straight

core is tight

and try to balance only for one second,

maybe two,

and go back again

All right,

One last time.

Mobilize the wrist again.

I'm doing this on fiberglass right

now, but it's actually better to do this on like

a wooden floor or something more concrete.

All right, last one.

Walk up the wall again,

straight arms,

one feet off the wall.

And let's try to hold this.

All right.

That's it.

So this is what I like.

I said, this is the best exercise

to straighten your handstand.

So next stop is the frog stand.

So with this exercise,

we really going to focus on hand

balancing and coordination. So

the frogstand, it looks like this

You place your hands on the floor

with your fingers

spread out, just like in the handstand position.

And we're going to bring our elbows

on the inside of our knees like this.

Let's try to hold this for 30 seconds.

Just like this.

Feet come off the floor and try to hold this

if you're a little bit more advanced

You can try to move a little bit.

Or if you fall, it doesn't matter.

You just get back to it.

Five more seconds.

Four, three, two, one.

All right, that's loose up.

There's rest again.

Oh, oh.

And now

the very last exercise is in core exercise.

The hollow body hold.

This is basically

a straight handstand on the floor.

So this creates the good body awareness

that you need for this skill.

So how do we start with this exercise?

Bring your knees in.

Just like this.

First, bring your upper back from the floor.

Create a tight core from here.

Try to straighten your legs and arms

at the same time

just like this,

and really focus on keeping

that lower back in contact with the ground.

All right.

Let's try to hold this for 30 seconds.

If it's too hard,

you can tuck your knees in

All right.

Keep holding.

Point those toes.

Ten, nine, eight, seven, six,

five, four, three, two, one.

All right,

that's it.

Congrats on finishing this routine.

It's very short but effective routine.

I recommend to do this one or two more times

to get a really good workout in.

And like I said, try to do this

routine as much as possible.

And if you do this

every single day,

I'm sure you will get your handstand in no time.

All right.

So I hope this was helpful

and you continue with this routine.

Also, I want to highlight

our Handstand Mastery program

in our Calisthenics family app.

If you really want to boost

your handstand progress,

I suggest you check out that program.

This skill Mastery course consists

out of five levels from ultra beginner

to expert, and contains over

75 different exercises

that you can perfectly keep track of.

This course works on all important elements like

mobility, balance, technique and strength.

You can start the first level program

for free in our app,

so make sure to download

the Calisthenics family App

in the Google Play or App Store

and give this a try.

Lastly, let's get into this week's giveaway,

and this week

we will give away

one pair of our Calisthenics Family Parallettes

so you can train your handstands everywhere

with solid grip.

So how to win like this video?

Subscribe to our channel and comment.

Within the first seven days

after publishing this video,

the winner will be announced

in next week's video.

Last video

we gave away two pairs

of our calisthenics, family wrist wraps,

and the winner will be right here

in this screen. Congrats.

So thanks for watching

and make sure to like subscribe

and I'll see you in one of the next videos.

Peace out.