Want a straight handstand? Shoulder position is everything!
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- čas přidán 26. 06. 2024
- Check out the handstand courses and programs in my app The Movement Trybe:
www.bergmovement.com/movement...
Check out a more detailed handstand tutorial on preventing under balance using inwards rotation of shoulders:
• Correct under balance ...
Handstand shoulder positioning is arguably one of the most important part of handstand form. In order to have a good form in handstand you need the handstand shoulder positions to be in place. This will ensure a stable and efficient handstand position.
In this video will talk about shoulder flexion, or opening your shoulders in a handstand. I will also talk about shoulder elevation for the handstand as well as shoulder rotation - more specifically internal/inwards rotation.
Want a good handstand form? Your core is not the issue, pointing your toes is not the issue - Your shoulder are most likely the issue.
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Handstand Shoulder Positions & Form table of contents:
00:00 Why is SHoulder positions important for your handstand form?
01:10 Handstand shoulder position 1: Shoulder elevation
02:57 Handstand shoulder position 2: Shoulder flexion, opening shoulders
06:28 Handstand shoulder position 3: Shoulder rotation
10:21 Handstand programs, tutorials and workouts - Sport
I have released a training app with workouts, programs and 100s of exercises for handstand and bodyweight strength:
www.bergmovement.com/movement-trybe-app
I want this to be accessible to as many as possible, so please remember that if you are in a less fortunate economic situation, you can apply for discounts (25-75%) or a scholarship. Applications are found on the same link :)
Hey Sondre - appreciate your insights from your content. I was taking a look through your site and links (beautiful colour scheme on your site, by the way!). I noticed a couple spelling errors on your website, and also noticed your 2nd last link (10% off from vivo) 404 errors. Just a heads up!
@@mitchs3886 appreciate that bud 😊 I’ll take a look at it and make any necessary changes.
@@Sondre_Berg No problem. One particular error was in the quiz to find a program, where after a couple questions, "routine" had a spelling error. Best of luck with your content. I'm here for your journey!
Thankyou !
@@Sondre_Berg would you say this would work for women too? or would there be different variations/progressions?
The handstand wizard 🧙♂️ strikes again. Thank you Sondre for your amazingly useful and insightful content!
Appreciate the support man :)
Woaw Best tutorial , when I learned the kickup, stop training flexibility and shoulders and scapula, I’m back to training frog stand for awareness of hand , but this video will make awareness of elbow and shoulders great 👍🏻 thx 🙏🏻 training again handstand walking up the wall, frogstand and flexibility and now more elbows position and shoulders and scapula, thx 🙏🏻
This is pure gold ! Thanks a lot!
Man Sondre is one of those youtube gems that when you find, you won’t ever regret it, your videos are super helpful, keep it up!
Appreciate that man 😊
Yayy 💗🥰 I actually was asking in comments for this exact topic a couple of times .
You first taught me that I have to push away from the ground with our shoulders and also push feet as high as I can , after I took this on board I seriously saw myself level up so quickly because I was neglecting form !
You have a good mix of theoretical and practical thinking. You are an engineer. 😏
I apreciate so much your tips to this spefic topic
Thank you for the clear and detailed presentation. The last point you brought up concerning internal rotation comes as a small shock as up until know I was trying to keep my shoulders externally rotated. I will definitely try to implement this as internal rotation based on a quick test actually makes my shoulder position more stable. 🙏🙏
Thanks for these great comments. Now t's more clear for me.👍
This video is amazing! Thanks for making it
Best tutorial out there my friend, keep up the good work
Internal rotation! This fix my handstand! I saw many videos but only you saying about this! Well done!
I have NEVER seen this explained so plainly and easily! Nobody ever told me how to use my hand heels and how external rotation helped to do that! Thanks you so much!!! 🙏
nice way of demonstrating it , very efficient.
Amazing tutorial, thanks 👍💯
U are the best on CZcams for handstand...so much detailed,yet crisp and to the point...love❤️
Appreciate that 😊
I appreciate how you go into the details. Many other videos on YT don't do it this way but if someone is a little bit advanced like me (I can freestand for 50 seconds) this details matter. Thanks very much!
Same
Very professional explanation. ❤️👌.
For me, the more important is elbows rotation ( saving energy, locking sholders and pressing more hands to the floor)❤️
Very interesting video man. I will definetly try it out ;)
Such a great video!! Thank you so much. Run in my rehearsal room and try....
I had been training handstand for 1 year, and just recently found your videos.
Thank you for your videos on handstand and especially on thoracic mobility. This really opens my way of training handstand and bridge. It helped me to know that I put too much pressure on lower back when doing bridge. But it is really hard to open the chest and have flexed shoulder. Thanks again!
In my experience with open chest flexed shoulders. How should i explain it. It is really in fact keeping the shoulder positioning neutral neither too much elevated neither too much sinked down into the socket
Now I know why I'm doing the loaded chair bend in your beginners program.
Thanks!
Underrated content. Such a good coaching. Soccer coach myself
Appreciate it😊
The King has returned 💪😎
💪💪
Bro. Iam from Bangladesh.. Big fan of you
Great man 👍
Bro you're my goat 🐐
YO. Very useful for me. I'm trying to break my 88s record;)
I didn’t realise the benefits of internal rotation. Not many teach this. I will incorporate in my practice.
Hi Coach Sondre! Super thumbs up on this! You just save me from another shoulder impingement. I follow those yogi instructors in IG for some brief guides. I can't understand what they are writing and telling, elbows in, bicep close to ears, shrug your shoulders, pull the ribs down! I tried it but look! Really an ouch for me on my left shoulder! And yes, the finger grips and hands. Thanks a lot! Where can I enrol online for more handstand drills? I have been with my good friend Paul The wall for 4 yrs! 😅He do loves me! Following your subscription. Thanks Coach!
Super cool information! I've never heard about the importance of internal rotation and the effect it can have it was super interesting, I'm definitely gonna try it out as I'm getting into OAHS training.
Also what do you think about teaching handstands using a bit of anterior pelvic tilt and hip flexion to compensate the lack shoulder flexion? I tend to give this correction for my students because that's how I learned in the first place to get rid of the banana shape that sometimes put too much pressure on the lumbar spine (specially for begginers)
Looking at the excersise you show for gaining the shoulder flexion I assume is a good idea to teach this cue as it will even push them to open the shoulder during their attempts.
I agree that anterior pelvic tilt is a good cue when shoulder flexion is lacking as it will allow much more control compared to the “banana” which is the alternative when shoulder flexion is not in place 👍
I wanted to mention a thing that no one talks about and that is how to actually flex your shoulders. A lot of people have good sholder mobility but are unable to apply it to their hansta d because thay don't know how it is done. So to properly flex you shoulders your need pull your shoulders with the back side of your upper traps, you can practice this by performing it in a chest to wall position and then when you feel ready also apply it to your free-standing handstand but I recommend you focus on sholder only after you have a 15 to 20 seconds free-standing handstand and to test if you have good shoulder mobility you can check if can perform a thoracic bridge on the ground with the angle between the forearms and the hands Bering 90° or more. I hope this helps.
An hour ago, I slammed my foot on a table trying to do a handstand and then CZcams just recommended this
That's dope lol
hey sondre could you do a video on how to structure a handstand workout. thank you your videos are the best
I could for sure do something like this👍
I think from my own experience due to countless of repetitions and learning through body understanding that the shoulder positioning is what sometimes throws people off balance. No wonder why pro handbalancers can stand on one hand and move the legs in all directions. By that i mean if the shoulder moves like from open angle = flexion slight depression elevation into a planche then one is going to get throw off balance. Thats the case with me. Because i need to learn myself to keep the shoulder position immobile for learning shapes as a prerequisite for the One arm handstand. But me i use a somehow more neutral positioning
Sir can you please recommend some ways to test if I have good sholder flexion.
My shoulders have always precluded me from this type of activity. Shoulder flexion is impossible for me, and it affects several sports. :( very sad. But I got some interesting ideas from your video on how to train that flexibility over time. I will try to feed two birds with one grain and use some weight training to gain flexibility...
how often can we do your flexibility exercises, is this in sets and reps or is this every morning a few times? i find your channel really fantasich
When you say “flexing your shoulders” are you meaning to squeeze them in general or is there a certain way you imagine flexing them (like a shoulder raise) even though they are still?
Flexion is also referred to as opening of shoulder and is the action of raising up arms in front of your body. When arms are hanging on side of body you have 0 degree flexion, when you raise arms upwards in front of your head with straight arms you have 90 degree flexion and when hands are above head with straight arms and arms in line with back you have 180 degree flexion which is what we eventually want in a handstand (but this will usually take a long time to achieve through mobility training). The action of shoulder flexion can also be thought of in terms of muscle flexion which is what I guess you are thinking when you hear the term “flexing”. In this case the action of flexing shoulder would be related to flexing the deltoid muscles in the same way as flexing your biceps would be related to elbow flexion. Hope this clarified things 😅 I was trying to be unambiguous in my terminology, but I guess I ended up being ambiguous in another way 😆
I have advanced flexibility but still won't flex the shoulders in the handstand. Why is that ? 🤔
Pay attention that what you call "anterior pelvic tilt" is exactly opposite of what you mean.
It's unintuitive, but it's like that... And just to be precise, you pelvic is in a neutral position when you are performing hand stand.
Except for that, Really nice video. Keep going and, if u have time, study a bit :) theorical knowlage will help u so much
I believe I am saying the terms correct when talking about it, but somehow I made it say anterior in the animation text pointing at et the hip 😅 Thanks for noticing though 😊
Also, the degree of posterior tilting could certainly be up for discussion 😆 But I am actively tilting posteriorly, which is also the point I am trying to make - Or rather that the shoulder position needs to be in place before even thinking about this.
Thanks for the comment :)
@@Sondre_Berg welcome bro. It s a very nice video!! Keep going !!
During hspu should we switch between internal and external rotation?
That’s a very good question and I would say yes, but not necessarily 😜 Outwards rotation of shoulder is important in the HSPU for stability and injury prevention because it will allow you to tuck in elbows and go with head in front of hands. When you push out in to a handstand after completing the top ROM you can internally rotate in order to lock out the handstand position and get that clean handstand in the end of every rep which could also contribute to awareness and control, but when using HSPU as a strength exercise, I wouldn’t deem this as a necessity:)
@@Sondre_Berg Yesterday I did the handstand with internal rotation, the difference was clear in relation to the elevation of the scapula. Your videos are very informative, congratulations.
Thanks for answering ✊😎🇧🇷
At 3:42 you have written "anterior pelvis tilt (tuck hips)". Shouldn't it be "posterior" instead of "anterior" ?
You are right 😆 it’s easy to get confused
When I try to make pelvic tilt in order to have a straight back (in HEADstand), I am EXACTELY like you are at 4:08. My pelvic tilt brings me to that position. Why, and how can I correct it ?
Most likely due to lack of shoulder mobility
You got the terms mixed up, Sondre 😂 You mean external rotation (for making elbow pits face each other).
I don’t believe I did 😜 look it up if you want
@@Sondre_Berg please describe the movement of the thumbs in standing position that demonstrates internal rotation.
300
Hey man actually I'm trying to handstand my record is 8 second but now i can only do 1 second whenever I do handstand i fall forward any tips i also push ground from my fingers any tips
Hey man, your comment is 10 months old so I was wondering where you are with your handstand journey now. What's your record now?
What’s your height
When in handstand shouldn't the shoulders be externally rotated??
Nope, I don’t believe so. You will of course have others claiming otherwise 😜
@@Sondre_Berg Ty for the response! Keep up the good work!
I’m trying that exercise with hips down, and my brain isn’t translating, lol.
Ι can barely do this stance while lying on the bed
1st!
First
Crazy 😍
Thanks !