- What's up?
It's Chris Heria.
Welcome to another video (mid-tempo bass music)
of Official Thenx.
Today, we're here with Jack.
And I'm gonna teach him how to do a handstand.
(electronic music)
All right, so here we are with Jack.
And we're gonna learn how
to do a handstand today. (mid-tempo bass music)
So, for the complete handstand tutorial guide,
learning how to do a handstand from scratch
to being able to do one freestanding
perfect in the in the middle of your living room,
visit thenx.com and you'll find
our complete handstand technique guide there.
But we're gonna do a quick rundown now with Jack,
and we're gonna see if we can get him
to do a handstand.
Let's see it, Jack.
- All right.
- Let's start off against the wall.
See what you got.
All right, pretty good, pretty good.
Feet together, nice.
All right.
Okay, you can come on down.
So that looked really good, man.
We're gonna start from the beginning, though.
Okay?
- [Jack] Okay.
- So let's start by going down.
We're gonna put our hands shoulder width apart.
And we're spread our fingers open.
See like that?
And we're gonna start in a runner's start position.
I want you to, instead of starting like
how you started from the top,
I want you to start from the bottom
'cause this is gonna give you more control.
- Okay.
- All right, so, we're gonna start like this,
in this runner's start position.
And when you kick up,
you're gonna be looking up, up,
and your eyes are gonna make a triangle with your hands.
So when you're finally up against the wall,
your eyes will be looking right above your hands,
and don't move away from that point.
- [Jack] Okay.
- The reason why is because the position of your head
is gonna help you to do your handstand easy.
- [Jack] Balance, okay.
- Exactly. - Yeah, yeah, okay.
- So, we're gonna start in this runner's start position.
One leg is gonna be straight, and it's gonna swing.
The other one's gonna kick and bounce up, right?
So then you're gonna kick one up,
the other one's gonna follow through
and match up at the top.
Good dude, very good.
Feet together.
And looking right there.
That's perfect.
Okay, come down.
So, that would be the first step
to this handstand journey.
You want to be able to do a handstand
relatively like that against the wall.
So, that looked amazing.
So, we're gonna move on.
Now, the next step is to learn how
to control your body when you're in a handstand.
When you're in a handstand,
you're either falling backwards this way,
or you're falling forward, like,
ah, I'm gonna fall on my back and flip over, right?
- [Jack] Yeah.
- So we're gonna learn how to maneuver ourselves
in those positions one by one.
So first we're gonna learn how to go back
and control that backward movement.
So we're gonna go up into a handstand,
like the way I showed you.
Once you feel like you're secure and solid,
you're gonna begin to press with your fingertips.
See?
Like almost as if you're grabbing the floor.
See like that?
So there's space in between here.
- [Jack] Okay.
- Of the, exactly, the knuckle.
- [Jack] Oh, like that.
- Exactly like that.
And you're gonna press.
And when you press, press, press,
your feet are gonna pry off the wall, like that,
and you're gonna eventually be able
to bring your body off the wall into a handstand position,
and then you're just gonna fall.
First, I just want you to be able
to bring your body off the wall and come down.
So, it's gonna look like this.
Check this out.
So, hands shoulder width apart.
Runner's start position.
I'm looking in between my hands,
and when I finally go up,
I'll be looking right above it
about six inches.
Here we go.
Good, so once we're up,
feet super tight together,
legs straight or tight,
and press with your fingertips.
You'll see that your feet come off the wall.
See that?
- [Jack] Yeah.
- So I want you to push all the way
until it comes off.
- [Jack] Okay.
- Like that. Let's try that.
Good, good.
Check, check.
Runner's start position, kick up.
Nice.
So now you gotta press with your fingertips.
Keep your feet straight, like their tied together.
Press and your feet should slowly pry off.
Good.
Amazing.
Let's try that.
Go down for a second.
Take a little break.
Breathe a little bit.
So, the thing about doing a handstand,
sit back for a second.
'Cause the thing about it is that,
when we're practicing these things,
you don't wanna be fatigued at all.
- Yeah.
- 'Cause when you're fatigued,
you start losing form
and you stop focusing on
trying to get that perfect practice in.
Every single time you try it,
you want to try it like,
okay, this time, I'm gonna do it better than my last.
- Okay.
- Or this time, I'm gonna take what I learned
from the last and I'm gonna apply it to this one
and try to venture further.
- Yeah, okay.
- So you want to be completely ready.
- Yeah.
- So, we're gonna try again.
You ready? - Yeah, sure.
- Let's go up. - And then you breathe
and it's just in through the nose?
- Yeah, in through the nose, out through the mouth.
- Okay, cool.
- So, hands together, shoulder width apart,
fingers spread open, runner's start position.
And when you're up there,
you want to stretch as long as you can.
You wanna make your body feel long.
So then you go up against the wall.
Good.
Try to be long. Stretch these out.
There we go.
Now you're gonna press with your fingers
with your body stretched.
There you go.
Nice.
Press, press, press, press, press, press, press.
Good.
So, when you can develop a really strong press
and you feel like, okay,
I can pry off the wall really easy,
- Yeah.
- You've gotten the hang of moving in this direction.
I want to show you a little trick
to know that you're really using the pressing right.
- Yeah.
- When you're on the floor like this, right?
If you can press your fingers,
just with your fingertips,
and push your body all the way back, like that,
that's how you know that you're doing it right.
So, if you're not sure if you're using the fingers right,
have all your weight forward like that.
When you press with your fingers,
try to push your body back.
You feel that?
- Yeah.
- So if you can push just your body back
with just the fingers,
you know you're doing it right.
So that's a cool thing you guys can try out.
So, for example, if you're still not getting it,
I'm gonna try to pull your body this way,
and you're gonna try to fight it with your fingers.
Yeah, like that, you see?
So, if I let go, he shoots back.
So you're using proper form.
Okay, so let's move on to the next move.
So, step three is
we already learned how to go this way.
Now we're gonna learn how to go this way.
Okay?
So, step one,
we learned how to handstand against the wall.
Step two,
we learned how to push with our fingertips
and come off the wall.
And here we go with step three.
So, what we're gonna do is
we're gonna push with our finger tips
until we get off the wall like step two.
Before we come down,
we're gonna release the pressure on our fingertips.
So from pressing, to not pressing.
- [Jack] Okay.
- So once we stop pressing, you're gonna feel
after two seconds, you're body's gonna be like that
and then start to come back towards the wall.
- [Jack] Okay.
- Okay?
And when it starts to come back towards the wall
when you stop pressing,
right before it gets to the wall,
I want you to start pressing again.
When you start pressing,
it's gonna get really close to the wall,
but if you press good enough,
it's gonna come back.
- [Jack] Okay.
- And then if you anticipate the coming back
and you release again,
it's gonna come backwards like that.
- [Jack] Oh, so it's a controller.
- Exactly.
So, when you press with your fingers, you go back.
When you release the pressure,
it comes back closer to the wall.
So once you find that balance point,
and you feel like, okay, I'm here at the balance point,
you're gonna start to pulse it,
back and forth, back and forth,
back and forth, back and forth.
- So it's all in your fingertips.
- It's all in your fingertips.
- Huh.
- When you handstands that look
like they're perfectly straight,
if you really focus on their hands or their fingertips,
you'll see that they're constantly moving.
- Wow.
- Even if they're a perfect handstand.
- Yeah, yeah, okay.
That's interesting.
- All right?
And with everything applied the way that you're
positioning your head and the position of your handstand,
this is all helping, exactly.
So, here we go.
So, up.
So, be long, super long, right?
You're gonna press your fingertips.
Press and release.
Press, press.
Press, press, press, press, press, press, press, press.
A little more.
There, now release.
Good.
Now, pulse it, right there.
Look at that.
Now press.
They want to be like micro movements.
Good.
Press more.
Press.
Release.
Amazing.
So, do you feel like your body like--
- Yeah, yeah, I felt it.
- --kind of finding that balance point.
- I definitely felt it at times, for sure.
- Cool, cool.
So you're feeling it at times,
and that's natural because you just
figured out what's responsible, right?
- Getting used to it, yeah. - Exactly.
Another thing that can help
is if you straighten your body a little bit more.
- Okay.
- When people first start doing the handstand,
they have this concave in their back.
- Yeah, yeah.
- And that's normally natural,
especially because you're learning how to do a handstand
against the wall and it kind of forces you
to do, like, a bend.
Extend this way. - Yeah, like a bend.
So you have to like--
- Exactly, 'cause when you're feet hit the wall,
they're past your head.
- Yeah, yeah, yeah.
- The real technique in a handstand,
you want to be stacked from your fingertips
when meet the top of your shoulder.
- Yeah.
- That would meet where your head is.
And then that would meet where where your hips are.
And then that would meet with your feet are.
So to really get that form,
you want to feel like it's stacked.
- Yeah.
- So the way to fix that is either,
one, you can just practice this,
going up in a handstand, like this.
I'll show you right now.
Just walking up like this
and being able to be as long as you can.
Come as close to the wall as you can,
and just hold that, right?
So that would help a lot,
but today I'm gonna show you a really cool move
that we can get it even quicker.
Okay? - Cool.
- So, I want you to go against the wall
and pretend like you're in a handstand, right?
From this position,
feet tight together like you're in a handstand.
Hands up.
Push just by your hips.
Make them go back.
Make your butt touch the wall.
See that?
So, for handstand,
like that.
So, this is the movement that you do
when you're in a handstand
to fix your straightness. - Balance.
- Your straightness.
How crooked you are or how concave you are.
So, when you feel straight,
you have to push the hips back.
- Okay.
- And the reason why I want you to do it here
and rep it out a couple times,
is because when you're upside down inverted,
it's gonna be weird to do it.
- Yeah.
- So just get really used to that feeling
of going back.
Exactly.
- Okay.
- So you got it.
Another thing that you notice is when you're doing that,
as your hips go back,
your feet are actually coming forward a little bit.
Your feet are planted on the floor,
so you can't really tell,
but when you're upside down, - Yeah.
- You're actually gonna have to apply that.
- [Jack] Okay.
- So you're gonna,
it's almost gonna feel like you're crooked
in your handstand.
When you feel like that,
you're actually doing it right.
- Okay.
- Okay?
So let's go for it.
- Let's do it.
- So, we're gonna go up against the wall.
Doing a handstand.
I'm gonna fix your straightness,
and then we're gonna try
to find that balance point again.
Up.
So, first, hips back and feet forward.
So hips this way.
Yeah, like that.
Perfect!
That's super perfect!
There you go, feet together.
Now, isn't it a lot easier to balance?
- [Jack] Yeah.
- Release pressure, release.
Release.
There we go.
Release.
Press.
Press, pulse it.
Press.
Press and pulse.
There we go.
That's amazing, dude.
Good, good.
Were you looking a little bit above your hands,
or did you find yourself steering away from that?
- I was steering away from that
because I was focused more on my back.
- Okay.
And the thing is that you did very well on your back.
- Yeah.
- What helps is having that concentration point.
- That concentration point, got it.
- Yes, whatever you do, don't steer from that vision.
Okay? - All right, cool.
- So, this is the next step upon trying
to do it by yourself.
- Okay.
- So we're gonna practice this one more time.
- Let's do it.
- And then we're gonna try to do it free standing.
- [Jack] All right.
- So, we're gonna go up.
We're gonna try to fix the position.
And then we're gonna find that balance point.
So, up, hips back and feet forward.
There we go.
What?!
Now, press with your fingers.
Don't break this position.
Just move with your hands.
Good.
Press, press.
Press a little more.
Now pulse.
There we go.
There we go, press.
Press.
Release.
Press, press.
Release.
There we go.
That's really, really, really good, man.
So, take a little break,
and then we want to try right here.
'Cause, like I said,
you don't want to be fatigued when you're doing it.
- Yeah.
- But while you're taking that break,
I want to tell you out there that
when you're learning how to do this handstand,
this next part,
the main thing about handstand
is that, especially without the wall,
is that you're afraid that you're gonna fall on your head.
You're afraid that you're gonna fall on your back,
you're gonna go over and fall on your back.
So what you need to do is you need to
release that sense of fear.
Okay?
So, we're gonna now take away some fear
and show him how to dismount off a handstand
so he doesn't fall down and, you know, break his neck
or something like that.
And once he doesn't have that fear anymore
of trying and attempting to do a handstand,
he's gonna be able to do handstands
and try and try and try a bunch of times
with no fear at all so he can get that good form.
Eventually, he's gonna perfect his handstand.
All right.
So, we've come to the last step, all right?
So, you figured out how to handstand against the wall.
We can move backwards by pressing our fingers in.
By releasing pressure, we go forward.
And now we try to find our balance point there.
So, now we're at the last step
where we learn how to fall, okay?
So, first thing we gotta do is learn which side
is more comfortable to fall on.
So I want you to kick up into a handstand
and just pretend to fall on the left,
pretend to fall on the right.
Whichever side feels more comfortable
is the side we're gonna go with.
- [Jack] I think the left side.
- [Chris] Left side?
- Yeah, I think the left side's good.
- Okay, so we'll try it with the left side.
So, what we're gonna do is
you're gonna kick up into a handstand
using all the technique that I showed you.
We'll do it this way.
I'm gonna hold your feet
like you're kicking against the wall, right?
- Okay.
- Then I'm gonna say, all right, Jack, you're straight.
I'm gonna make sure you're body's all aligned.
From there, we're gonna go 45 degrees out.
And once you go 45 degrees,
you're gonna let your body pass straight.
You're gonna then twist the hips off.
Get that leg off,
and just lean your body to that one side.
- Okay. - As you lean your body
to that one side,
you're basically gonna put your foot down,
other foot down,
and everything is gonna come down with it.
So, before you go for it,
let me show you what it looks like.
- Cool. Let's go.
- So, gonna go up,
past straight.
- Okay. - Come down.
Did you get it?
- [Jack] Yeah, yeah, yeah.
- You got it?
- [Jack] I got it.
- Okay, so the theory behind this, though,
is because when people go into a handstand,
they normally try to do a handstand,
go right into the handstand, right?
And they try to just kick up,
and they always come back down.
What I want is for you to always go past the handstand.
Never kick up and don't get to that point anymore.
- Yeah.
- From now on when you're practicing--
- Go past it.
- --always pass it.
Press with your fingers
and find that balance point.
Okay? - Okay.
So we're gonna try to go past it and then boom.
- Okay.
- Find that spot.
Let's go for it.
So, we're gonna go up.
Perfect.
Push your hips back.
There we go.
Exactly.
So, now when we're this way,
you're gonna twist the hips
and come down.
- [Jack] Okay.
- Good.
That's perfect, man. - All right.
- You look like you're ready.
- I'm ready.
- You want to just apply everything that we just learned
and see what you got?
- Let's do it, no fear.
- All right, here we go.
And that's the key,
is having no fear. - No fear.
- Once you're not afraid to fall,
you can try as many, many times as you want
'til you got it.
So, everything that we just learned, man,
I'm gonna set you up,
and we're gonna try to see if we can let you do it.
- Let me go, all right.
- So, here we go.
Let's go up.
Nice.
Hips back, feet forward.
Forward.
All right, pulse it.
Remember to look right here.
There we go.
Press.
Press a little more.
Stack, don't twist.
You got this.
Press.
Good.
That was pretty good, dude.
Let's try again.
Lets try again, and this time,
whenever you feel like you're gonna fall,
always dismount forward. - Okay.
- You're never gonna go back that way ever again.
All right, so back up.
Good. Hips forward.
No, don't push your body back, just your hips, right here.
There we go.
There.
Let your body weight forward
and just push your fingers.
That's really good, man.
That is really, really, really good.
- All right, let me do it one more time.
- One more for good luck?
- Yeah, one more for good luck.
All right.
These are the very, very beginning stages.
I guarantee you Jack is gonna be doing a perfect one
in a week from now.
Let's do it.
Here we go.
So lean forward with the hips back.
Just pressing with the fingertips.
Let more weight go forward,
press with the fingertips.
There we go.
Good!
Amazing, dude.
The alignment can use a little work,
but, I mean, like I said,
you want to go back against the wall,
push more,
get more used to leading with that hip.
- Yeah.
- And finding the hips stacked on your head first.
And then you'll find everything else stacked forward.
But, I mean, all that comes with time.
- Yeah. - You know?
From going from a handstand against the wall
- Yeah.
- To being able to do one free stand like that.
- How did I do on my first time?
- Dude, I think that phenomenal, man.
- Dude.
- Guaranteed, like a week more of this,
if you really stick to it,
you'll be doing this 15, 20 seconds.
You know?
So, for all you guys out there, and girls,
that find yourself in the same position,
just to show you, it's all about the knowledge.
Train smart and I promise you'll get there.
I've seen some people that have been trying
to do handstands for years,
and they're just still stuck doing the same thing
over and over and over,
kicking up and coming down.
So if you really wanna learn how to do a handstand,
go on thenx.com where you can find my full complete
handstand tutorial guide program.
We have the workouts to show you how
to get passed each progression
and what to do at each step along the way.
All right?
So, for more videos just like this,
make sure you subscribe,
thenx.com.
Make sure to like, comment, share.
Don't forget to let us know
what you want the next video to be about.
Until then, see ya next time.
Peace.
(electronic music)