Rock Your Handstands

3-Things You Need to Rock Your Handstands

Hand position: Your hands should point forward, not in towards each other, not out away from each other.  This is the best position for your shoulders, elbows and wrists.  It allows your shoulders and upper back to stabilize the arm and actually decrease the stress in the shoulder joint.  Lack of shoulder rotation and wrist extension will cause your hands to point away from each other, however the shoulder is less stable in this position.   

Arm position: Your arm position should be shoulder-width.  Think: if you’re strict pressing the bar above your head, at the top of the motion you want your biceps close to your ears.  This is the same position you want in your hand stand. This arm position requires that you have enough shoulder and thoracic range of motion. 

Handstand arm placement trick

Place your forearms on the ground. Make sure your finger tip touches your elbow.

Then open up your arms and place your hands flat on the ground (bottom picture).  This will give you an approximate distance for your hand to be in your headstand and handstand!

Finger use

Your fingers are arguably the most important part of the handstand.  They help you to control the balance in your handstand.  You want to make sure your fingers are actively gripping the floor.  Place your hand on a flat surface and try to pull your finger tips in toward your palm.  Take note of the muscles that become active, it’s much more than just the muscles in your hands, but also your forearms and even your shoulders. Peep that picture of my hand, that’s how active your hands should be in your handstand!

IMPORTANT: if you’re having trouble with your handstand because you lack the range of motion at the shoulder, wrist or thoracic spine, then likely you have these same restrictions with any movements where your arms are overhead (hanging from the bar, kipping, shoulder to overhead movements, etc).  

At Elevate PTR we can help you achieve the range of motion necessary to achieve these movements pain free. If you aren’t sure about mobility restrictions or stability requirements, reach out and we can answer any questions you have!