Day 1 – Handstand Basics & Tuck Shape

Pre-requisite: None

In the first part of this handstand weekend, we’ll be covering the basic technique and positioning of the handstand. You will learn about your body position in a straight line as well as the “tuck shape” and get to know practical step-by-step drills to help you find balance on your hands.

If you are a complete beginner, this workshop is perfect for you to loose your fear of the handstand and work on your coordination upside down. For more advanced handstand practitioners, refining the basics as well as understanding the important details of a Tuck Handstand will be a great stepping stone to set a strong basis for further progressions like the press to handstand and more.

The tuck handstand is a position that should be part of your practice at every handstand level. Through variations within the "tuck family" as well as some technical adjustments, you can use the position for different purposes which we will discuss in detail! 

Throughout the Workshop we will look into: 

• Handstand-specific warm-up with a focus on active shoulder mobility for Tucks 
• basic handstand technique 
• Handstand balance drills with the wall
• Muscle engagement & technique for the tuck handstand 
• Tuck variations for every level 

Day 2 – The Straddle Handstand & Press Work

Pre-requisite: 10sec handstand OR Day 1

On day two we will focus on the straddle handstand shape and walk through different drills to practice the balance and position here. For more advanced participants we will also move on to press handstand-specific drills.

Next to the handstand-specific warm-up, we’ll also cover exercises for hip mobility and compression strength to create a good basis for the straddle handstand position. Further, you will learn how to isolate your legs and hip movement, when changing from a straight to a straddle handstand. This is a crucial part, not only for beginners but also for those who want to achieve the straddle press to handstand.

Moving on into the straddle press handstand part of this workshop, there will be regressions and progressions for the exercises to ensure every participant can work on their level.

• Drills for straddle & pancake mobility
• Compression strength and correct activation
• Specific shoulder conditioning
• Straddle Handstand drills
• Specific press handstand drills including regressions & progressions

At the end of this weekend, you will have a comprehensive understanding of basic handstand balancing techniques, the tuck and straddle handstand shape as well as the press to handstand. Further, you will know how to pick the right drills for yourself to refine your handstand practice.