Sascha Bachmann, circus performer specializing in handbalancing, reveals the truth about handstands. Topics covered include shoulder position, training frequency, self-assessment, comprehensive handstand workouts, conditioning exercises, maintaining body health, achieving high-level strength and skill, and training for handstand pushups.
Shoulder positioning, specifically scapula elevation, is more important than having open shoulders for maintaining a stable handstand.
The use of a wall in handstand training provides safety, stability, and enables beginners to focus on alignment and muscle engagement.
The frequency and intensity of handstand training should be tailored to individual recovery ability, mental and physical well-being, and balance between pushing limits and allowing rest.
Deep dives
Importance of Technical Details in Handstands
The podcast episode explores the significance of technical details in handstands. One of the main points discussed is the need to focus on shoulder positioning, specifically the elevation of the scapula. The speaker emphasizes that this is more important than having open shoulders in maintaining a stable handstand. Additionally, the podcast highlights the importance of loading the hands with weight and leaning into the fingertips to maintain control and balance. The speaker explains that while internet trends often focus on the perfect handstand line, it is crucial to understand the individual nuances and purposes behind specific techniques. The conversation also touches on the importance of pushing tall through the shoulders to protect the joints and maximize shoulder function in a handstand.
Training with a Wall for Handstands
The podcast episode underscores the benefits of training handstands with the support of a wall, especially for beginners. The wall offers a sense of safety and stability, allowing beginners to focus on proper alignment, balance, and muscle engagement. Training with the wall enables individuals to build strength, particularly in the shoulders, and develop coordination specific to hand balancing. Intermediate practitioners can also benefit from wall training by refining their mounts and working on specific skills while maintaining a safety net. However, the episode emphasizes that advanced hand balancers may not require wall training, except for specific conditioning exercises. Overall, the speaker recommends adapting the use of a wall based on individual skill level and training goals.
Balancing Frequency and Training Intensity
The podcast episode addresses how to optimize handstand practice. The speaker suggests that the frequency of training depends on an individual's recovery ability and personal preferences. While some people may benefit from training daily, others may find success with less frequent sessions. The episode highlights the importance of mental and physical well-being in determining training frequency and intensity. Additionally, it encourages individuals to find a balance between pushing their limits and allowing sufficient rest to avoid burnout and injuries. The episode concludes by stressing the importance of consistency and self-awareness in tailoring handstand training to individual needs and abilities.
Training Frequency and Duration for Handstands
Consistent training of handstands, even for 3 times a week, 30 to 45 minutes per session, can lead to significant improvements, especially for beginners. Training handstands for 10 minutes, 5 times a week can also result in noticeable changes. Therefore, it is recommended to incorporate handstand training into your workout routine, preferably at the beginning of a session. Progress in achieving a free-standing handstand can vary greatly depending on factors like flexibility, coordination, and strength. It is difficult to predict the exact timeline, but consistent training and observation of progress through regular filming can help maintain motivation during plateaus.
Comprehensive Workout for Handstands
A comprehensive handstand workout typically includes a general warm-up, pre-hab exercises for shoulders and wrists, core activation exercises, specific handstand training at the wall, and gradually transitioning to more challenging drills away from the wall. Conditioning exercises like handstand push-up progressions, planche work, and straight-arm exercises can be included towards the end of the session. Cooling down with light stretches and a cooldown period is also important. The length of the workout can range from 45 minutes to 2-3 hours, depending on individual goals and time available.
Many teachers claim to be handstand experts, few actually are. Sascha Bachmann has dedicated his life to performing handbalancing at circus shows worldwide. Get ready to learn the truth about handstands so you can progress faster. . 📌 Watch Podcast With Video - https://youtu.be/Ei56hmOl0IM . The Journey - (00:24) Handstands Made Easy - (02:27) Wall Handstands - (11:53) Handstands Vs Strength Training - (20:38) How often to practice? - (26:15) How long to learn? - (27:35) Filming is helpful - (29:50) Design Your Workout - (33:31) How many exercises? - (38:52) How much is enough - (40:57) The perfect handstand - (42:19) Bad balance days - (44:45) Lifting weights - (51:04) Keeping healthy - (54:06) Recovery - (56:44) Handstand push-ups - (01:02:21)
