Master Handstand Walking with this 8-Week Guide
Fit & Fueled: 11/13/23: #getboldernotolder
Hey Masters Family,
Are you looking to enhance your handstand walking? This week, I’m giving you a comprehensive guide that will take you from foundational strength to walking on your hands with confidence!
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🤸Building the Base: Wrist and Shoulder Prep (Weeks 1-2)
Unlock Wrist Mobility
Begin each session with wrist stretches for 5-10 minutes. Rotate those wrists and gently lift the palms to ready them for the weight they'll support.
Strengthen Your Shoulders
Wall Walks: Start facing away from the wall and gradually walk your hands toward it as your feet climb up. Aim for 3 sets of 3-5 reps, 3x a week.
Overhead Presses: Grab a barbell or dumbbells and press overhead. Build stability with 3 sets of 8-10 reps, twice a week.
🔒 Core Control and Handstand Endurance (Weeks 3-4) 🔒
Core Stability
Implement daily hollow holds — 3 sets of 30 seconds — to solidify that core, a crucial element for a solid handstand.
Handstand Holds
Kick up to a wall-facing handstand, pushing for 3 sets lasting 30-60 seconds, three times weekly.
🧘 Balance, Technique, and Walking Drills (Weeks 5-8) 🧘
Refine Your Balance
Back-to-Wall Handstand: Encourages autonomy. Try peeling off the wall to balance independently. Go for 3 sets of 30-60 seconds, three times weekly.
Develop Shoulder Control
Shoulder Taps: In a handstand, alternate tapping your shoulders. Do 3 sets of 8-10 per arm, three times a week.
Taking the First Steps
Box Handstand Walks: With feet on a box, walk your hands around it. Complete 3 sets for 2-3 laps, three times weekly.
Handstand Walking Drills: Start small, kick up into a handstand, and take a few steps. Practice thrice a week.
✨ Consistent Practice: The Key to Success ✨
Freestanding Handstand: Regularly practice kicking up without wall support.
Incremental Progress: Start with a few steps, gradually increasing your range as confidence builds.
Recovery and Analysis
Make sure to rest and recover from your sessions. Don’t overdue it.
Stay persistent and patient. Share your handstand walk progress with me. I can't wait to see you move!
Be Bold,
Jason Grubb
P.S. Remember, the road to handstand walking is paved with steady practice. Keep at it, and you'll be amazed at your progress!
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