Handstand is an impressive and challenging skill that requires not only strength but also balance, body control, and spatial awareness. Whether you are a CrossFit enthusiast or simply someone looking to improve your fitness level, mastering the skill of handstands can be a rewarding and transformative experience. In this article, we will explore the benefits of handstand training and introduce the guided system of MM-Supersport that helps you progress towards a stable handstand.
Benefits of Handstand Training
Handstands offer a wide range of benefits that extend beyond physical performance. Here are a few key advantages:
- Upper body and core strength: Handstands require significant strength in the shoulders, arms, and core. Regular handstand training helps develop these muscles and improves overall upper body strength.
- Balance and coordination: Handstands challenge your balance and body awareness. Practicing handstands enhances your ability to maintain stability and control in different positions, improving overall coordination.
- Body control and awareness: Handstands demand body control and awareness in maintaining proper alignment and executing smooth transitions. This increased body awareness can also benefit other exercises and activities by enhancing overall movement quality.
- Mental focus and self-confidence: Handstands require concentration and mental focus. As you progress and overcome challenges, your self-confidence grows, instilling a sense of achievement and self-belief.
MM-Supersport Guided System for Handstands: MM-Supersport is a comprehensive training system that encompasses various exercises and techniques to improve overall fitness and performance. Here is a guided system to help you progress towards a stable handstand using the principles of MM-Supersport:
Phase 1: Establishing the Foundation (2-4 weeks)
- Develop wrist mobility and strength: Perform wrist stretches and exercises to prepare them for the weight-bearing demands of handstands.
- Strengthen core muscles: Engage in exercises that target the core, such as planks, hollow holds, and L-sit progressions.
- Practice wall-assisted handstands: Use the support of a wall to practice finding proper alignment and balance in the inverted position.
Phase 2: Balance and Alignment Training (2-4 weeks)
- Freestanding balance drills: Gradually move away from the wall and practice freestanding handstands with the assistance of a spotter or parallel bars.
- Refined alignment: Work on aligning the wrists, shoulders, hips, and ankles in a straight line to achieve proper alignment.
- Body tension exercises: Incorporate exercises like shoulder taps, wall-facing handstands, and pike presses to enhance body control and stability.
Phase 3: Skill Refinement (2-4 weeks)
- Kicking drills: Focus on controlled kicking to transition into handstands.
- Controlled descents: Work on descending from handstands with control to improve body awareness and strength.
- Freestanding handstand holds: Gradually increase the time spent in freestanding handstands, aiming for longer holds with proper technique.
Phase 4: Advanced Variations (Ongoing Training)
- Handstand push-ups: Once you have mastered the basic handstand, progress to handstand push-ups to further develop upper body strength.
- One-arm handstands or handstand walking: Challenge yourself with more advanced variations to refine your skills and enhance your strength.
Consistency and Patience
Remember, consistency and patience are key when learning handstands. Listen to your body and progress gradually through each phase using the guidance of MM-Supersport’s system.
Mastering handstands is a journey that combines strength, balance, and body control. It offers diverse benefits beyond physical performance. Use MM-Supersport’s guided system to support your journey towards a stable handstand. Stay persistent and enjoy your progress. Handstands can be both challenging and rewarding, opening up new possibilities in your physical training.