- What's up, elite Thenx athletes?
It's Chris Heria.
Welcome to another video of Official Thenx.
Today we're covering the top five exercises
to master your handstand.
Let's get started.
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♫ Listen
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- All right, so let's get started.
So today we're covering the top five exercises
to master your handstand.
This video is for people that already know how
to do a handstand and they're trying to get better at it.
If you don't know how to do a handstand,
go to thenx.com right now.
Sign up, become a member.
Download our app to take our program with you everywhere
and start doing the handstand technique guide right now.
You'll be doing handstands everywhere in no time.
All right, so when mastering your handstands,
you wanna focus on three elements.
That's strength, balance, and alignment.
You wanna be strong enough to hold your body up.
You wanna be aligned so that you're in
a straight perfect form position
and you wanna make sure that you have enough balance
so that you can stay up there for a longer period of time.
So the first exercise to mastering your handstand
we're going with, handstand hold for time.
You wanna hold your handstands for as long as you can.
Record the amount of time that you can hold it for
and then try to beat that.
Increase your endurance and try to hold
your handstand longer and longer.
This is the most basic step,
but it's also the most important,
so let's go ahead and do a handstand.
All right.
So you wanna increase your handstand hold.
This is the most basic step,
but it's also the most important,
so you wanna increase this handstand hold time.
If you're still having some more trouble,
you can always go against the wall
and do it against the wall.
So for the next exercise, we have handstand shrugs.
Handstand shrugs focuses on strength
when you're pushing those shoulders down
so that pushing down on your shoulders
is gonna be a lot more comfortable, a lot easier.
It also focuses on your alignment
because when you're doing this move,
you're gonna be doing it against the wall.
The wall forces you to be in that straight perfect line,
keeping you in that correct form
and it's also gonna help your balance
because when you're pushing those scapulars down,
you need to maintain that balance
as your shoulders push down and your body moves up,
so let me show you guys what that looks like.
We're gonna go into our handstand facing the wall.
From here, you wanna push down on the floor
as hard as you can.
Hold the top for three seconds and then you can relax.
Once you guys get really good at this,
try to get your feet to get off the wall a little bit.
All right.
So that right there, handstand shrugs.
You wanna max those out and master those.
When you first start doing that,
it's gonna feel really hard and really difficult
to push that shoulder forward, but the more you do it,
you're gonna get a lot better at it.
So the next exercise is handstand shoulder taps.
This exercise is gonna focus on
your strength and your alignment.
When you're doing a handstand shoulder tap,
you need to go onto one hand first
and that's gonna strengthen that arm
to be able to hold up your body.
When you can hold up your whole
entire body with just one arm
and you can do that with both arms,
imagine how much stronger you're gonna feel,
how much easier the handstand is gonna be.
This also works on your alignment.
Because you're against the wall when you're doing it,
you're gonna be forced to be straight
and when you move off to that one side,
you have to maintain your body and your position
to keep that straight line as you shift
from one side to the other side,
so now let me show you guys what that looks like.
From here as straight as you can,
as close to the wall as you can.
Lean to one side, touch.
All right.
So that is handstand shoulder taps.
Master this move right here.
You're gonna be isolating those arms
and you're gonna make handstands super easy
because of the isolation.
Okay, so for the next exercise,
you have handstand side bends.
This exercise is gonna focus on
your balance and your strength.
When you're doing a handstand side bend,
you have to move all the way to one side
with one leg and more than half of your body.
From that position right there,
you're isolating again just like the handstand shoulder tap,
except even more because you're extending even more onto
that one side of your shoulder, that one side of your arm.
From there you're gonna have to use your core
and your balance to engage to bring your body right back
and then go to the other side,
so let me show you guys what that looks like.
Remember, when you're doing this move, you wanna engage.
Breathe, but definitely engage your core.
Make sure your form is perfect, squeezing your glutes.
Legs are straight and you have that pressure
on your fingertips and on your palms.
Let's go for it.
All right.
So that move is really tough, but it's definitely
gonna increase your strength and your balance tremendously,
so for the last exercise of mastering your handstands
we have uneven handstands.
When you're doing an uneven handstand,
you wanna have one arm straight
and your opposing limb on an elevated surface
that's different to the other hand,
so it can be really higher or just a little bit higher.
You wanna train and practice different elevations.
Practice different grips as well with that other hand
and practice on both sides,
so let me show you guys what that looks like.
So you can use a yoga block, a book,
a chair, a little bench.
Anything you want really
'cause you wanna practice different elevations.
You wanna practice being this high,
this high, even this high.
Practice them all 'cause it's gonna make you
a lot more comfortable with your handstand,
so now let me show you what this looks like.
So normal handstand, arms straight.
All right.
Let's try the other hand now.
All right.
My arm is basically just giving out at this point.
So this is crazy, even to just train
back to back all these exercises,
but these are the top five exercises
in my opinion to master the handstand,
but if you guys still have trouble
on even doing a handstand, go to thenx.com right now.
Become a member, sign up.
Take the handstand technique guide
and you guys will be doing your handstands
everywhere really really fast.
I'm telling you it's really easy to start
and it's gonna take you through the steps
step by step to you have you mastering your handstand.
Download the Thenx app to take our programs,
workouts, and technique guides with you everywhere
so you can practice this wherever you go.
Thank you guys so much for watching.
If this helped you, share it with a friend.
Like and comment.
Remember, if you need a little extra help,
an extra push in your workout,
we have our new pre-workout Thenx Ignite.
You can order it right now on thenx.com/shop.
I use it and it takes my training to the next level.
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Remember guys, we post every Sunday at eight p.m,
so we'll see you next Sunday.
Thank you guys so much.
We love you, peace out.
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