Conditioning Cast Handstands

[Ceacea]

Does anyone have any tips for conditioning cast handstands at home?

 

[ryantroop]

Does anyone have any tips for conditioning cast handstands at home?

Draw a line on a floor, long enough to be a "bar."

Do a seal stretch, making sure your shoulders are in front of the "bar" (so that your shoulders are on one side, your body is on the other.. like you're leaning forward over the bar).

Pop your hips up, and focus on making your body hollow and get your feet to the "bar." You should be in a straddle stand with a nice hollow back. From there, jump to handstand (like a press).

Start by breaking it down and letting your feet touch the line before you jump, then little by little skip the middle step and go from the seal stretch to a straddled handstand. By this point, Im guessing whatever drills you are doing in the gym will condition the rest of the skill.


Good luck!

Ryan

 

[BlairBob]

Straddle presses on floor or against a wall.

Planche progressions from leaning forward in a pushup or tuck planche, etc.

Pushups, dips, handstand pushups.

Lower back strength which is trained enough by skin the cats and press handstands against a wall or pike press headstands/handstands.

Horizontal leg lifts work the lower back as well (Reverse Hypers) but tend to be very easy without being weighted. Once you can do them with a hold at the top for 10s and 5 count down, you need to add some ankle weights or something.

 

[ameragym]

Please get yourself some stretch straps with loops so you can put them around your feet. Hook them over each foot and with straight arms lift them over your head in front. Do this also at different angles from front all the way around to behind your back and use different hand positions. Hand positions mean mixed, underhand, overhand, side hand. Do high repetitions (start with 50) and try to build up to 150 reps on each variation. Your entire shoulder girdle will develop amazing strength and a cast handstand will become weightless compared to your exercises.

Starting from scratch it will take 6 weeks before you realize significant improvement. Every time new batches of growing blood capillaries open up inside your shoulder girdle you will notice improvement that day by an increase in your reps.

Graduate to weights or include weights. Do this with dumbbells and barbells. Start out with the lightest weights you can do 50 reps with. Then build it up to 150 reps before you increase weight. Increase weight no more than you can manage 50 reps and build back up to 150 reps with the new weight.

Purchase also any type of hand glide. Usually a wheel with handles on it. Do roll outs and roll ins with straight arms. On roll ins when you can do this from your feet instead of your knees then you can roll it in as far as you have the strength for. Under your stomach is pretty good if you can pull it back out. Again, compared to a cast handstand your exercises will be 10 times harder. A cast will be cake compared to your shoulder workout.

 

[JAO]

YouTube - Casting and Cast Handstands

 

[Deleted member D3987]

Please get yourself some stretch straps with loops so you can put them around your feet. Hook them over each foot and with straight arms lift them over your head in front. Do this also at different angles from front all the way around to behind your back and use different hand positions. Hand positions mean mixed, underhand, overhand, side hand. Do high repetitions (start with 50) and try to build up to 150 reps on each variation. Your entire shoulder girdle will develop amazing strength and a cast handstand will become weightless compared to your exercises.

Starting from scratch it will take 6 weeks before you realize significant improvement. Every time new batches of growing blood capillaries open up inside your shoulder girdle you will notice improvement that day by an increase in your reps.



Graduate to weights or include weights. Do this with dumbbells and barbells. Start out with the lightest weights you can do 50 reps with. Then build it up to 150 reps before you increase weight. Increase weight no more than you can manage 50 reps and build back up to 150 reps with the new weight.

Purchase also any type of hand glide. Usually a wheel with handles on it. Do roll outs and roll ins with straight arms. On roll ins when you can do this from your feet instead of your knees then you can roll it in as far as you have the strength for. Under your stomach is pretty good if you can pull it back out. Again, compared to a cast handstand your exercises will be 10 times harder. A cast will be cake compared to your shoulder workout.

i couldn't help but laugh at the use of the word "dumbells".

 

[Gym-Nice-tics]

Please get yourself some stretch straps with loops so you can put them around your feet. Hook them over each foot and with straight arms lift them over your head in front. Do this also at different angles from front all the way around to behind your back and use different hand positions. Hand positions mean mixed, underhand, overhand, side hand. Do high repetitions (start with 50) and try to build up to 150 reps on each variation. Your entire shoulder girdle will develop amazing strength and a cast handstand will become weightless compared to your exercises.

Starting from scratch it will take 6 weeks before you realize significant improvement. Every time new batches of growing blood capillaries open up inside your shoulder girdle you will notice improvement that day by an increase in your reps.

Graduate to weights or include weights. Do this with dumbbells and barbells. Start out with the lightest weights you can do 50 reps with. Then build it up to 150 reps before you increase weight. Increase weight no more than you can manage 50 reps and build back up to 150 reps with the new weight.

Purchase also any type of hand glide. Usually a wheel with handles on it. Do roll outs and roll ins with straight arms. On roll ins when you can do this from your feet instead of your knees then you can roll it in as far as you have the strength for. Under your stomach is pretty good if you can pull it back out. Again, compared to a cast handstand your exercises will be 10 times harder. A cast will be cake compared to your shoulder workout.

I did the above work out with 5lb hand weights and I just want to say that my arms felt like JELLO afterwards... it was way harder than I thought it would be!