How To HANDSTAND HOLD | 5 EASY Steps


– What’s up, guys?
It’s Chris Heria. Welcome to another video. You guys have been requesting for me to do another handstand video, so today, I’m going to be showing you guys how to handstand in five easy steps. Let’s head to the back of my balcony. There’s gonna be no
equipment at all involved, so you guys can get started with me. I’m gonna show you from the very beginning how to start training
properly for your handstand. Once you’ve unlocked the handstand, you’re gonna be unlocking
insane upper body strength, body control, and balance. And it will unlock more exercises and advanced movements as well,
with the handstand push-up, one-armed handstand, and 90
degree handstand push-ups. You can’t do any of those exercises until you’ve mastered the handstand hold. Now, there’s three components when it comes to mastering
your handstand hold. That’s upper body strength,
form, and balance. You’re gonna need enough
upper body strength to be able to hold your
entire body weight upside down on your arms, as well as enough endurance to hold it for an extended amount of time. And this time-honored tension is what’s special about
the handstand hold, that really develops
crazy shoulder strength. But if you haven’t developed
the proper shoulder strength to be able to start
learning how to handstand, you’re going to be struggling
just to hold the position. So that’s why it’s important
that when you’re starting to learn how to handstand hold, that you’ve already developed the required upper body strength needed to hold a handstand hold
against the wall comfortably, without struggling. To really excel and
learn fast as possible, you wanna be focusing on your form, not focusing on trying not to fall. That’s why the very first step
to mastering your handstand is building the correct
upper body strength, and the way you can start
doing that from scratch, from the very beginning, is
to hold a Pike Hold position. Let me show you really
quick what that looks like. Starting from the push-up position, walk all the way up ’til
you’re in a complete pike. (atmospheric music) Alright, now you can see
I was in a straight line from my hips to my heels, as well as from my hips to my hands. Being in this position
is going to distribute a good amount of my upper
body weight onto my shoulders, getting comfortable with being upside down and developing strength and more endurance in my shoulders for the handstand hold. Now, after holding the
Pike Hold for awhile, you’re gonna hold this position longer and it’s going to get more comfortable, meaning that you’ve
strengthened your shoulders and you’re ready to move on. The next step would be
to elevate the Pike Hold. Put your feet onto something higher. When you’ve elevated this position and your feet are on a higher surface, you’re putting even more body
weight onto your shoulders, making this exercise a lot more difficult, but also getting you closer to holding your entire body weight more comfortably. Now, once you’ve been training
the Elevated Pike Hold for some time, you have
developed a significant increase in your shoulder strength and endurance. So now you would be ready
to start training holding your entire body weight upside down, and one of the first moves
to get you started with that, you can develop strictly
strength and endurance, that exercise is gonna be Wall Walking. Let me show you what that looks like. Come down from a push-up
position, walk up the wall. Small steps. (atmospheric music) Come as close to the wall as you can. Hold. Make sure to press down in your shoulders. (atmospheric music) Small steps. You notice that I start
in a push-up position, with my feet close to the wall. From here, I’m going to
take one step onto the wall and then I’m going to put
my other foot on as well. In small steps, while maintaining
a straight line in my body by engaging my core, and I’m
going to walk up all the way until I reach the top of the wall, having my body as close
to the wall as I can and having my hands as close
to the wall as possible. If you’re pressing into your fingertips while your hands are on the
floor, you’re gonna find that it’s easier to
stay stuck onto the wall and you won’t find yourself
coming back forward. When you’re first getting
started, of course, you want to go up as high as you can. If you can’t go up all the
way, the more you train this, you’ll be able to walk
up higher and higher, with better form. And once you’re all the way
at the top against the wall, this is actually one of the
best forms to hold a handstand. Your body is completely
stacked on top of itself, from your hands to your shoulders, from your hips to your feet, and this is exactly how
you want to be stacked when holding a real handstand. If you’ve been able to
master the Wall Walk at least three consecutive in a row and hold it all the way to
the top with perfect form, be able to hold this position
for at least 20 seconds, then you’ve completed the first step, which is developing the
proper upper body strength and now you’re ready to move on to learning the correct form. So the progression we’ll be using is gonna be Handstand Kick Up. Let me show you what that looks like. (atmospheric music) Now, to break down this movement, let’s start from the beginning. We’re going to start
in a push-up position. Bring one leg up and now we’re
in a runner start position. Now, that one leg that you
brought up will be kicking off and the opposing leg will stay straight and will be swinging up. Remember, your body needs to be stacked when holding a handstand. You also want to make
sure that your fingertips are spread wide apart with a
firm, secure grip on the floor. You also want to make sure that your head is slightly in front of your hands and your shoulders as well, because if your head
is too far back, again, you’re not going to be aligned. You’re gonna kick up and you’re
gonna come right back down. So while doing this exercise, you should actually be
looking down at the floor, and never look away from that one spot. So the placement of your hands and where you’re looking should
actually make a triangle. So you want to be as controlled
and still as possible while you’re going up, as well
as when you’re actually up. And probably the most important rule is that once you’re up
into that handstand hold, you need to keep your arms straight. If your arms bend at any time and you didn’t already
immediately fall down, then it’s only a matter of time until your arms start bending even more, even more, and your body caves in. Lastly, when you kick
up into this exercise, you want to make sure that
you’re leading with your hips. Your feet and your legs
follow right after, making you fall into a straight line, because when you’re doing a handstand, you actually wanna fall in
place into that handstand. You don’t want to be kicking
and slamming into the wall. You wanna use the exact
effort every single time so that you kick up into the handstand and you fall into place
onto that handstand. So once you’re able to master
this handstand kick up, you can do it with perfect form and you’re giving the
perfect amount of effort to fall into that handstand. Then you’re ready to
move on to the third step and that’s going to be
really practicing our balance for the first time. So this next progression is
called Handstand Finger Press and this is going to first teach you how to start steering in your handstand. When you’re in a handstand hold, you’re either going forward
or you’re going backwards. Doing this handstand
press is going to show you how to push your body backwards, so if you’re falling forward, you’ll know how to control your body and bring your body back
to a balanced position. Let me show you what that looks like. (atmospheric music) Now for the first time, we’re
actually trying to steer and control our body being upside down. And now we’re starting to
slowly get away from the wall, so what you want to do in this exercise is to start pressing on
your fingertips hard enough so that your feet
eventually pry off the wall and you bring your body all
the way back down to the floor. Make sure to keep your arms
straight the whole entire time, as well as your legs, because
once you’ve left the wall and you’re beginning to come down, you want to bring one leg down straight and then the other one and you’ll be able to come down safely. You need to have your core engaged, your glutes, your calves, and you need to be pointing your body and extending your body
as hard as you can. The straighter you are, the more engaged and
contracted your body is. Your body’s going to work as a unit. It’s going to be a lot easier to manipulate your body’s
direction and weight. The whole point is to pry off the wall strictly just with your fingertips and maintain a perfect handstand position. When pressing with your fingertips, it should feel like you’re
pressing on a keyboard as well as you’re trying to grab a ball. So like this, you see we’re gonna grab and we’re gonna push and
press with our fingertips. Now, a good indicator to know
if you’re doing this correct or not is to get on the
floor and from this position, leaning forward with our
arms completely straight and be pressed in our shoulders, we’re gonna press with our
fingertips and press hard, hard, hard enough that our
body starts to come back. This is one of the main movements when it comes to handstand
balance, so master this movement. You want to be able to do at least 15 consecutive repetitions against the wall in a row. If you can successfully complete this with perfect form comfortably, then you’re ready to
move on to the next step. That’s going to be the Handstand
Finger Press and Release, and this exercise is going to show you how to move forward in a handstand hold, the opposite of what we just learned. So last time, we pressed our
fingertips down into the ground to bring our bodies back. This time, we’re going to continue to press into our fingertips until our feet pry off the wall, but once we feel that
our body is in a stacked, perfect handstand position, we’re then going to stop
pressing in our fingertips and actually release the
pressure from our fingertips. And now you should feel the
majority of your body weight in the palm of your hand. Once you do that, your body is going to actually go back towards the wall again. Once you feel your body
go back towards the wall, everything’s going to click in your mind, and now you’re going to realize
that to hold the handstand, it’s a constant battle of
pressing in your fingertips and releasing, your body actually
constantly falling forward and falling backwards, and
you constantly contracting and engaging, pressing and
releasing with your fingertips to maintain this handstand position. I want you to try to
hold a handstand position with your feet about this
wide away from the wall. If you feel like your feet are
getting closer to the wall, you’re gonna press in your fingertips. If you feel like they’re
getting too far back, you’re gonna release that pressure. You basically wanna teeter-totter to find yourself holding
right in the middle for as long as you can. If you’ve been practicing
the handstand kick ups simultaneously with this exercise, you should be able to
kick up into the handstand and probably not even touch the wall, or at least get super
close, slightly touch it, and then immediately get
into holding your handstand. If you happen to touch
the wall, that’s perfect, just come back off and try again. (atmospheric music) If you touch, come back off, try again. (exhales) Alright, so I really need you guys to master this move right here, because this is when you’re
really gonna start mastering your handstand hold. You wanna be able to hold a handstand without even touching the wall, lined up right next to the wall, for at least 20 to 30 seconds. This is probably the toughest
progression to master, but once you’ve mastered this, you’ve really mastered
your handstand hold. You’ll literally be holding a handstand once you’ve been able to
master this successfully. The last thing that you will
just need to learn how to do to take it off the wall is
to learn how to dismount. This is also gonna release the fear of you falling forward
and you’re gonna be able to eventually do handstands everywhere. Like when you see my bro Zay doing it on the balcony railing, that’s because he’s really
mastered his dismount. So before I move onto the last, fifth and final step on how to
dismount from your handstand, I want to give you guys one last tip in combination with the Handstand
Finger Press and Release to make sure that you’re using proper form when doing this exercise
and when holding a handstand so that you can make
sure that you’re actually in a perfectly straight line versus holding it in super
arched with bad form. So I’m going to show you guys
really quick against the wall. When we’re in a handstand,
and a lot of times when we’re practicing
handstands against the wall, just being in this position is going to automatically force our bodies to be a little bit arched, because where we place
our hands on the ground is before where our feet goes, so it’s important to
have a mental awareness of where your hips are
when you’re upside down. That’s what’s gonna really determine if you’re in a straight line or not. And the way to feel that while
still standing on your feet is to go up against the wall, pretend like you’re in a
handstand position just like this. Long and stretched as you can, you’re gonna push your hips
to the wall, just like that. Now when you go like this, you’re gonna feel that
you’re kind of at an angle. You’re not in a completely straight line, but that is actually the perfect form that you want to be in, and
that slight bend in your hips is really what you want to look
for when you’re upside down in your handstand, because
when you do it upside down, you’re gonna be inverted, so your body’s actually
gonna wanna do the opposite. You might do that upside down. So really get used to
this movement right here. Okay, so from an arched position, if you bring your hips back, you can see how you immediately
get back into alignment. Arched.
Hips back. So keep that in mind when you’re practicing
your handstand holds. Once you’ve mastered the
handstand hold against the wall, I’m gonna show you guys
the last step, dismount. Let’s go into the house. Alright guys, we’re back inside. I’m gonna show you the last progression to mastering the handstand hold. That’s gonna be the Dismount. Now first, let me show
you what it looks like. (atmospheric music) And that is the dismount right there. That’s the last piece to the puzzle for mastering the handstand hold. If you can do this, then you can virtually do a
handstand anywhere on anything and be comfortable and secure
while doing your handstand, knowing that you can come
down safely at any moment. When you’re doing this exercise, we’re actually gonna go
up into a handstand hold and hold that handstand
before we dismount. Even if we’re going to
hold it for a second or even if you feel like you’re
falling really, really slow, that’s actually gonna be perfect
for just getting started. Basically what you’re doing in a dismount is you’re going forward
into your handstand hold, trying to come to that
perfect balance point and holding that position
by constantly pressing and releasing with your fingertips, moving slightly back and forth. When you’re ready to come
down, you must first pass that invisible straight
line balance point, meaning that your body
weight needs to be more in the front side than the back side and you should feel
gravity actually starting to pull your body forward. You can slow down how fast
gravity actually pulls your body down forward by
pressing in your fingertips. That will slow it down and
if you press hard enough, you may even be able to
bring your body back. We’re actually trying
to pass straight as slow and controlled as we can and once you feel like
you’ve significantly passed that straight line, you’re
then gonna turn your hips to the side that’s most
comfortable to you, and with the same leg on the same side, you’re then going to separate
that leg from the other one. As you’re turning your hips, you’re gonna go ahead and
put that leg down first. Once that leg reaches the floor, you can go ahead and put
the other one down as well, and that is exactly how you dismount. Just find what side is gonna
be more comfortable to you. You can easily do that by
practicing your handstand. If you can’t hold a solid handstand before dismounting at the very beginning, keep doing this exercise and you’re definitely
going to work your way up, falling slower, more controlled, until one day you’re
able to really control it and just bring it back
and keep it balanced. And that’s basically how you dismount and that’s how you handstand
in five easy steps. So I’m going to go ahead and
break it down for you guys. I’m going to show you
the Handstand Kick Up, the Finger Press, Finger
Press and Release, holding that perfect handstand, and then finally dismounting. If you guys follow these
five steps perfectly, then you should be able to do what I’m right about to show you. (atmospheric music) There you go. Handstand hold with a dismount. Congratulations, guys, on
mastering your handstand. If you guys are still having
trouble on the handstand hold or you want a complete
step-by-step, easy to follow guide, you can go ahead and get it on Thenx.com, along with other technique
guides that we have, like the Muscle Up Human Flag, where you can learn step by step. And I’ll actually be
posting a handstand workout on my Heria Pro app for all of you that want to continue
training your handstand and need a good workout routine to take your handstands to the next level. The Heria Pro app is where I post all my personal workout
routines and workout programs, so if you want to do what
I’m personally working out every day, every week, every month, download the Heria Pro app and get full access to all
my personal workout routines. And comment down below. Let me know what move you
want me to break down next. Remember, I post every Thursday,
2 p.m., U.S.A Eastern time, and if you comment within
the first 30 minutes, you always have a chance to
win some free Heria apparel. And right now, we have a brand new
collection that’s coming out. Brand new Heria hoodies, joggers, chinos, new weight vests and a lot more. If you guys are enjoying
the music on my channel, I’m going to be releasing
it soon on my SoundCloud. Go ahead and give me a follow. When I reach 10K subs, I’m gonna be releasing all this music, so until then, I’ll see you next Thursday, 2 p.m., U.S.A. Eastern. Mad love.
Peace out. (hip hop music, “Patient” by Chris Heria) (machine gun sound) Smash that like button, guys. (machine gun sound)

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