How to Hold a Handstand
The handstand is a basic skill to know before launching into other forms of gymnastics. It doesn't look easy and in fact, it is not. It takes body strength and coordination. Each part of your body, especially your core, needs to be strong and aligned to hold a handstand. Once you achieve this, you're on your way to doing more gymnast moves.
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Instructions
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Keep your body vertical--this is the key to holding a handstand. Keeping your arms, legs and back in a straight line makes your handstand feel lighter and more easily accessible. Bring your belly toward your spine to maintain this alignment. Your body will first go into a minor back bend to get its balance. Because you have a natural curve in your spine, this is a normal approach to keeping your balance. Stay with your natural curve, but don't do a full back bend.
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Kick the body up into a handstand by using your leg muscles. When you are vertical, keep your legs together to help keep your body aligned. Flailing legs make it a lot more difficult to stay in the handstand. To begin with, you might want to try keeping your legs tightly together and bent until you feel balanced. Then, slowly bring your legs up and straight.
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Maintain a handstand by keeping your arms straight and strong. Before you begin, place your arms straight up over your head. As you approach the ground, keep your arms over your head and continue this posture when your hands are on the ground.
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Move your weight on the entire hand to keep your hands and wrists strong and in control. If you start to fall in either direction, push with either the tips of your fingers or the heels of your palms and focus on straightening your body.
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Point your toes to keep the vertical line moving, thus helping you to maintain your balance in a handstand.
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Tips & Warnings
Focus your eyes between your hands. Eventually, you should move your chin closer to your chest to keep your body as vertical as possible.
Although it may be easier to balance on a hard surface, begin your practice of handstands on a mat or grassy area to avoid injury when falling. If you are having problems staying in a handstand, use a wall to find your balance and then move away from the wall as your confidence increases. As with anything, it takes practice, practice, practice.
- Photo Credit Photo by Spewker on Flickr
