How to Learn the HANDSTAND at HOME | Beginner Calisthenics Tutorial

what's up guys it's Michael fear from

calisthenics family and in this video

we're gonna show you how you can learn

the handstand

at home so let's get this video started

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morning Abed

mommy mommy oh gosh

morning alright guys so welcome to this

video so if you want to learn the hand

sense from home then this video is

definitely gonna help you out because

we're gonna show you a complete handsome

guy started from the very beginning

until you can ultimately do the

handstand on your own on the floor so we

have been doing the handstand for like 4

years right now

possible to train hand at home and what

we've noticed from our own experience is

that the whole Hansen journey actually

consists out of a few different phases

and we have prepared exactly those

phases in this video so we're going to

show you three different spaces that

focuses from different areas of the

handstand so it's really important that

you work for example on your wrist

strength on your shoulder mobility on of

course your shoulder strength and also

your core strength so within each face

we're gonna do a few exercises that

focuses on these different aspects and

if you can master all those exercises

within the first phase then you can move

on to the second phase so for example in

the first face we're going to focus on

all the preparation exercises that in

the second phase we're going to focus on

the wall handstand so actually trying to

do the handstand for the very first time

on the wall and in the third space if

we're gonna practice the handstand on

the floor just on your own and also guys

the problem with most Hansons videos

that you can find online is that they

only show you a few progressions of the

handset itself but they don't show you

all the different exercises that comes

with the full Hanson journey from the

very beginning until being able to do

the handstand on your own on the floor

so that is exactly what we're going to

show you in this video so guys let's get

started with the first exercises in the

first phase the preparation phase

alright guys so welcome to the voiceover

and welcome to the very first base the

preparation phase so it's really

important in this phase to prepare

yourself your body especially your

joints and your tendons for the

handstand so for this exercise we'll

start off with straight arm strength so

we're gonna start off with the floor

bike stand

if you mess at that one then you can

move on to the elevated bike stand that

you can see right here so it's probably

new for you guys to actually be in a

straight arm handstand position and that

is exactly what you need to master so

try to aim for at least one minute with

that exercise so the second exercise

that you see right here our frog stance

and the first variation actually our

frog stand kick ups so you're basically

going to try to be in excellent position

just jump into the position try to hold

it maybe for three seconds and if you

can't hold it just fall forward to get

yourself so you want to do this for like

five repetitions and aim for a 30 second

frog stand hold until you move on to the

second phase so the next exercise is

especially for scapular strength so the

scapula is a really important aspect of

the handstand it's really important that

you get some movement going on in this

area so it's really good to start off

with the gets to cow post and practice

so basically you're gonna try to rock

your upper back as you can see right

here and then move forward to an arms

back while keeping your arms completely

straight during the whole movement so

the next exercise is the child's pose is

actually one of the very first exercises

to increase your shoulder mobility and

this is a really common mistake with

most people especially for everyone that

has a gym background we see a lot of

people having shoulder struggles so try

to do this exercise and if you feel more

comfortable with that exercise you can

also move on to this one so this one is

slightly more difficult it's called the

floor shoulder opener so you want to

actually try to bring your arms forward

and bring your chest towards the floor

so the next exercise is for your core

strength so you're basically going to be

in a handstand position on the floor and

bringing your legs and hands and

straight arm position from the floor so

with these core exercises you want to

aim for 30 seconds to a one-minute hold

and the last core exercise is the plank

hold make sure that you have a

protracted scapula so that means press

into the ground which are elbows so you

have a nice Ramnath upper back

also of course make sure that you have a

complete straight body with this

exercise alright guys so that was the

first space the preparation phase so

emotionally included all the basic

exercises and so make sure that you're

going to combine all these different

exercises and create a routine out of

this and once you're feeling comfortable

with all these exercises then it's time

to move on to the second space and with

the second space we're going to focus on

standing on our hands for the very first

time so the goal with this face is being

able to stand on your hands on the wall

and we're also going to focus on

different and also a little bit more

harder exercises for example for

shoulder strength and also for scapular

strength so let's get started with the

second face while hands dead alright

guys welcome to the second face and with

this pace we're gonna focus on learning

the Hansen on the wall I know it's quite

scary to do this for the first time so

make sure that you have a really white

well it allows you to practice the

handstand so we're going to start with a

handstand kick-ups make sure that you do

this with straight arms that's the most

important thing with the wall handstand

make sure to do the kick up with one leg

first and then bring the other leg with

the first leg up to the wall

so why should mass at the kick up then

you can try to hold the wall handstand

you want to make sure that you are able

to hold the wall handsome for 60 seconds

with straight arms and always make sure

to press into the ground it's like a

scapular protraction on the floor so

that's the practice and now I'm gonna

move on to some exercises that will help

you getting stronger with the wall

handstand the first one are shoulder

taps so with this exercise we're gonna

bring our wave to the slide and from

here we're gonna do shoulder taps by

bringing one hand to one shoulder and

then alternating twin hands so this

really improves our handstand

coordination and also of course straight

arm strength for the handstand so next

we're going to do scapula push-ups so in

the beginning we did the cat to carve

and now it's gonna be a little bit more

difficult because we're standing in a

plank position and we're trying to press

as hard as we can in the floor and

ground our upper back by having our arms

completely straight so try to increase

your range of motion with each

repetition and to increase our core

strength in phase two we're going to

bring it to the next level by doing

butterfly holds who are basically going

to stand on one arm and one leg this is

a really challenging exercise try to do

this for 45 seconds 51 minute

alright guys so that was face to the

well has sent and you definitely want to

make sure that you can hold the

handstand to wall has it at least for

sixty seconds so I really remember me

and Yannick aiming for it at sixty

second hold when we were training for

the handstand for the very first time

like a few years ago and only when we

were able to do that we moved on to the

free handstand so make sure that you

mess up all these exercises that I've

just showed you before moving on to the

next phase so you want to combine all

these different exercises into one

routine and try to practice this for

three times per week for optimal results

so now let's get started to the last

phase phase 3 moving on to the free

handstand alright guys so welcome to the

last phase phase 3 learning the free

handstand so before we start make sure

that you have enough space to practice

so the first exercise is the kick up

again it's really scary to do this for

the first time and so try to bring your

legs above your hips by first getting

one leg off the ground and then moving

the other one with first leg towards

your shoulders and hips and then if you

feel you're from filled with this we can

move on to the second exercise and that

is learning how to rotate so when you're

falling over you have to choose a

direction that you're gonna face so in

my case I'm gonna always rotate to the

left side and when you fall over then

you have to bring one hand off the floor

and land on your feet so that's really

important to match the first before

moving on to the last phase of the

handstand practice just the free hand

cent hold and when practicing the free

hand cent it's really important that you

focus on your fingers so your fingers

are going to be counter forcing the fall

so really press with your fingers into

the ground to prevent you from falling

over so once you know how you can

practice the handstand is also still

really good to do some accessory work

first to increase your straight arm

shoulder strength you can practice the

reverse well

Hansen walks or you can also try to hold

this exercise try to do like six walks

and try to hold the Refresh wall hand

sense for one minute

so to increase your scapular strength

even more we're gonna do elevated

scapula push-ups so by bringing our legs

in an elevated position there's going to

be more weight on my shoulders which

makes this exercise harder than for

example that scapula push-ups on the

floor so try to press into the ground

and try to protract your scapula so and

for increasing your core strength we're

gonna practice the hollow body hold try

to start with the turqu hollow body hold

for 60 seconds and when you can do that

it's time to move on to the full auto

body holds and make sure that you've

always had to contact with the ground

with your lower back alright guys so

that was the last face face 3 the free

handstand so right now after seeing all

those different exercises and different

faces I really hope that you now have an

idea how you can train your head stance

at home and that you also know what

exercises are most important for you

right now so guys that was the full

video on the handstand please let me

know if you'd like this video and next

to that guys we also just released a new

calisthenics at-home workout program and

today it's the last day that we have a

25% discount on this complete program so

with this program we mainly focus on

being fit and getting strong with your

own body weight from home you don't need

any equipment with this program so guys

I'm actually really interested in what

face you are in right now so are you in

phase 1 phase 2 or phase 3 let me know

because then we also know the current

levels of the audience that is looking

towards our channel so then we can make

more videos like beginner videos or

videos for intermediate and advanced

level and also guys and we're also

thinking about creating more videos for

example about nutrition and also

lifestyle and our own workers we're

really curious what you want to see on

the channel so let us know as well in

the comments and that's it for this

video please leave a like subscribe for

more and we catch you next Sunday in the

next video peace out

but I found calisthenics family and they

were offering this program bless the

online coaching for a very affordable

price so I decided to try it if anyone's

looking to start calisthenics I would

highly recommend this it'll it'll do the

same for you I'm Gordon and I've been

with calisthenics family for almost

three months now and all the time I've

had Yannick as my trainer like my

chorionic and just be like that little

extra push to keep you going

also seen the pictures I'm really proud

of myself that what I achieved in the

last eight weeks go for it and start

your journey

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come around later ah suck it all that

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Barney gotta keep our amigo Kashi