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Turn your world upside down- Handstand Benefits
Turn your world upside down- Handstand Benefits
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I picked up the handstand holds and handstand push ups back in 2015 form a program by Jason Ferruggia, who channels the NYC jungle master Al Kavadlo (well worth looking him up), and have used it in my own workouts and my clients on and off ever since. Then a bit over a year ago, I had handstands pushed into my life again, through Keegan Smith and the Real Movement Project. This time it was free standing handstands and a whole new focus on quality.

There is a lot to like about the handstand. It is both physically and mentally challenging as well as being a powerful exercise to boost upper body strength, stability and core strength. Handstands can be done anywhere and you don’t need any equipment to practice. This makes them a versatile go to exercise for travelling or when short on time or space.

I hope after reading this, you include it in your staple exercises.

Have you ever watched young kids doing handstands, cartwheels and flips? Did you notice how easy it looks? Then you gave it another try right, and quickly discovered its no longer child’s play. If not done regularly, and compounded as we grow older and heavier, it becomes an imposing challenge to just flick your feet up and stand on your hands.

So why should we re-learn this movement? Firstly, it’s a great way to improve our health while at the same time challenge ourselves mentally, as most of us spend little time inverted (upside down), the shift in weight, blood rushing to your head and extra work your heart needs to do to pump blood through your body can create fear and discomfort. Second, it’s an excellent way to gain health and strength benefits with no equipment and no excuses not to do it every day.

I would recommend trying handstand holds by starting with your legs/feet on a box, bench or step and pike downwards to the floor before you practise against a wall or with a partner. (Come in and see us to learn the tips and tricks to rediscover your childhood).

The sequence of working through handstand progressions through to an advanced handstand push up is this:

Partial handstand from a pike position

Feet or knees on a box or bench (elevated surface) so you can support your weight and make getting your upper body into a handstand easier. Plant your hands about shoulder width or a touch wider, which ever feels more comfortable for you. Spread your fingers and plant your palms into the floor. Your aim is to create an upside-down L where your hips, shoulders and arms are all aligned with your backside sticking up in the air. This position is to help you get used to holding weight through your hands, shoulders and core.

Hold with feet against a wall

First find a solid (not plaster board) wall that you won’t kick holes in, or train with a partner. You can kick your feet up and land your heels against the wall (facing away from wall) if you’re confident, but make sure you don’t have your hands too far from the wall. The other option is to walk your feet up the wall, while at the same time walking your hands closer to the wall as your feet climb the wall, ending up with your nose to the wall. (CAUTION) if you aren’t confident with a sideways dismount, practice with a partner. Again, hands in the same position as above, aligning the shoulders over the hands, picture yourself pushing the floor away with your hands. Get yourself so that your body is held long and tall from tip of feet to the palms of your hands, pointing your toes and squeezing your glutes and core tight.

Aim to start off with 3 to 5 holds, working up your time to 30 seconds with 30-60 second rest between each. Once you can do all holds comfortably for 30 sec progress to working up to 60 second holds with a 5-minute time cap on total attempts. This will keep you challenged for a while so don’t push too hard too soon. You want strength and stability, not a shoulder or head injury!

Once you can hold consistent 60 plus second holds, work on hand balancing so that you can balance and keep your feet off the wall. Build these attempts up to 60 second holds and then progress to free standing away from a wall.

Give it a go!

From here you can try;

  • TRX supported handstands.
  • Single foot supported wall holds.
  • Free standing handstands (start close to the wall then move out into open space).
  • Handstand push-ups against the wall.

**Tech Tips**

The kick up – don’t let your arms bend at the elbows, this will result in you landing on your head! Practice kicking up with arms locked out against your ears, this is a stronger and more stable position to get into the handstand.

Lock the body in – Once in the handstand, lock yourself into a nice straight position by locking in your abdominals to get a rigid plank between the shoulders and hips, squeezing your glutes tight, pushing the floor away with your hands so you are pushing yourself up into the air, not collapsing onto your hands. This allows your skeletal system to do some of the work by aligning the bones over one another and providing support and rigidity.

Hand balance – when pushing the floor away with your hands, you should have fingers spread, feeling the shifts of weight into each of your fingers. This is where you adjust your balance when freestanding.

Point the toes – aim to point the toes once you get to free balancing.

Head position – work on keeping your head neutral. This will keep your ears next to your arms. If you tend to look at the floor, which arches your neck and shifts your weight away from centre, your feet and hips need to counter balance. This is when you see the crescent shape that many people hold when doing handstands. This can result in injury if not used to mobilising your spine. Work to keep the head neutral and the body in alignment.

Biggest benefits from learning to handstand

Aside from it looks cool when you can pop a solid handstand anywhere from the beach, to the kid’s playground.

Strength

You are pressing your entire body weight! ALL of it! This is pure strength and must be achieved with total body control. Handstands engage every major muscle group in your body. During a handstand, the muscles in your arms, shoulders and chest support your body weight, while core muscles in your back and abdomen provide stability. Your glutes and leg muscles self-support to take pressure off your chest and core. In addition to creating support and lift, your muscles are constantly adjusting and bracing to maintain balance which trains fast twitch contraction and relaxation of the muscles which relays to protect the body from injury not to mention improves shoulder and spinal health.

Stability, Balance and Awareness

Handstands require you to look at the world upside down, which is disorienting for most people and scrambles our sensory system. After a few attempts to do a handstand, your brain becomes used to seeing from a different perspective, which greatly improves your spatial awareness and balance. The high degree of athleticism necessary to hold your body in an upside-down position also helps increase your balance and ability to control your whole body.

Circulation, Bone Density, Heart Health, Improved Mood

By flipping your body upside down, handstands invert normal blood flow. This increases circulation to your upper body while relieving pressure on your stomach, feet and legs. Handstands benefit your spine, brain and pituitary gland. The flood of blood to your brain is energising and calming at the same time, which has shown to aid in relieving minor depression and improving mood. A properly executed back bend during a handstand also invigorates your nervous system (once you are able to). The handstand position also allows gravity to act on the skeletal system from the opposite direction aiding in the maintenance of bone density and countering osteoporosis.

I hope I have convinced you to add this powerful tool to your arsenal of weekly exercises. Remember not to rush through the progressions and watch your form. Go get strong and healthy!

Until next time…. Coach Vaughan

Author: Vaughan Carder

Master Coach

 

𝗧𝗢𝗣 𝗘𝗫𝗖𝗨𝗦𝗘𝗦 𝗔𝗡𝗗 𝗪𝗛𝗬 𝗧𝗛𝗘𝗬 𝗔𝗥𝗘𝗡'𝗧 𝗧𝗥𝗨𝗘 ❌

1.  𝗜 𝗗𝗢𝗡'𝗧 𝗛𝗔𝗩𝗘 𝗧𝗜𝗠𝗘…. You do have time, so let's be honest, it's just not a priority. It just needs to be important enough to you. If you have skin in the game you will make it happen . Make an appointment with yourself and make it a habit. 

The next time you tell yourself or another an excuse, try saying instead what it really is; " IT'S  JUST NOT A PRIORITY😩 " and see how that sits instead. 

2.  𝗜'𝗠 𝗧𝗢𝗢 𝗕𝗨𝗦𝗬 - let’s get real, again it's not a priority, so you won't make time for it. Have you noticed how you will make time for the things that don't require effort (or sweat 😰) but you can easily find time to scroll here on social media or watch the footy and the final episode of Real Housewives. 

We all have the same 168 hours in our week and those that reach their goals 🎯 simply make sure the gold nuggets are put to bed, before they roll around in fluff. If you can't find 3-4 hours a week out of 168 for exercise, you aren't busy, you're insane or lying to yourself❗

3.  𝗜 𝗱𝗼𝗻'𝘁 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘄𝗼𝗿𝗸𝗼𝘂𝘁….. At last maybe some self honesty, and this is something you can work with.  In reality, you just haven’t found what you like. What excites you? What did you love to do when you were a kid? What would you do or even just like to try once if money and ability were not an issue?

As adults we forget to have fun and to dream. We get worried about hurting ourselves (we know, we hear it all the time) but at what age did we get soft?  Exercise does not need to be boring or complicated, for most of us we just need to move more than we're doing, and with a little purpose!

Become aware of the excuses you make daily and hold yourself accountable.
It’s time to shift your mindset, because attitude is everything!

⚠ Freebie Alert ⚠ 
𝙄𝙛 𝙮𝙤𝙪 𝙬𝙤𝙪𝙡𝙙 𝙡𝙞𝙠𝙚 𝙨𝙤𝙢𝙚 𝙝𝙚𝙡𝙥 𝙬𝙞𝙩𝙝 𝙨𝙤𝙢𝙚 𝙨𝙖𝙛𝙚 𝙝𝙤𝙢𝙚 𝙤𝙧 𝙥𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 𝙞𝙙𝙚𝙖𝙨,  𝘿𝙈 𝙪𝙨 𝙝𝙚𝙧𝙚 𝙖𝙣𝙙 𝙬𝙚 𝙬𝙞𝙡𝙡 𝙨𝙚𝙣𝙙 𝙮𝙤𝙪 𝙤𝙪𝙧  𝙛𝙧𝙚𝙚 𝙣𝙚𝙬 𝘽𝙖𝙘𝙠 𝙋𝙤𝙘𝙠𝙚𝙩 𝙒𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙚𝘽𝙤𝙤𝙠 

#tfw #tfwcoffscoast #Freebie #backpocketworkouts #fitforlife
🙌🌟 𝗦𝗵𝗼𝘂𝘁𝗼𝘂𝘁 𝘁𝗼 𝗢𝘂𝗿 𝗔𝗺𝗮𝘇𝗶𝗻𝗴 𝗖𝗹𝗶𝗲𝗻𝘁𝘀! 🌟🙌 

𝗝𝘂𝗹𝘆 𝗔𝗽𝗽𝗿𝗲𝘤𝗶𝗮𝘁𝗶𝗼𝗻: Today, we want to take a moment to appreciate our incredible clients. 

Your dedication, commitment, and trust in our fitness business have played a significant role in our success. Here's to each and every one of you who make our fitness community shine! 🎉💪 

🤗 From the bottom of our hearts, thank you to our amazing clients for being the heartbeat of our fitness community, you make our days so much fun!

Your dedication, passion, and commitment inspire us every single day. 

Together, we'll continue to achieve greatness and reach new heights! 💪❤️ 

#tfwfamilia #TFWcoffscoast #trainingforwarriors #ClientAppreciation #FitnessCommunity #InspiringJourneys #AchievingGreatness #TogetherWeRise #thedojo #thebestgymincoffs #trainmorefearless #bringoutthewarriorwithin #coffscoastfitness #personaltraining #smallgrouptraining #coffsharbour #gymcoffs
💧💦 𝗛𝘆𝗱𝗿𝗮𝘁𝗲, 𝗧𝗵𝗿𝗶𝘃𝗲, 𝗥𝗲𝗽𝗲𝗮𝘁! 💦💧

Are you like most of the people we see through the doors of our Dojo in winter.. dehydrated?!

In winter we don't feel thirst the same way we do in hotter months. We gravitate to hot tea, coffee & the hot chocolate when we want a drink & we also eat more comfort food that has less water volume rather than our water filled salad & veg. This change in our seasonal habits makes it very easy to become dehydrated. 

Stay refreshed and stay hydrated! 💦 Don't forget to fuel your body with the elixir of life. Gone are the days where we used make the blanket recommendation of 8cups a day, we now advise our clients that they require 30mls per kg of body weight per day. 

When we exercise 🏃‍♀️🏌️‍♂️🏋️‍♂️🏊‍♂️ or get our sweat on, we require even more water:- 125ml-150ml each 15-20mins is recommended. 

𝗙𝗔𝗖𝗧: If we are constantly letting ourselves become dehydrated, our body will lose the ability to create thirst.. & this is very dangerous, especially is we are older, very young or suffer from illnesses & disability.  Likely symptoms are brain fog, dry eyes, skin & mouth, headaches ,blood pressure ⬆, achy joints & muscles, and if severe- bouts of dizziness & vertigo.

So lets refresh! Here are some quick tips to keep the hydration game strong:

💦 𝗦𝗶𝗽 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝘁𝗵𝗲 𝗱𝗮𝘆: Sip water consistently throughout the day instead of chugging large amounts at once. It's all about steady hydration!

💦 𝗜𝗻𝗳𝘂𝘀𝗲: Add slices of lemon, cucumber, or mint to your water for a refreshing twist. Stay hydrated & treat your taste buds at the same time!

💦 𝗦𝗲𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀: Use apps or set alarms to remind yourself to drink water at regular intervals. Hydration is key, and a little nudge goes a long way!

💦 𝗚𝗲𝘁 𝗮 𝗹𝗼𝘃𝗲𝗱 𝘄𝗮𝘁𝗲𝗿 𝗯𝗼𝘁𝘁𝗹𝗲: Invest in a reusable water bottle that you can carry with you everywhere. Stay hydrated on the go and help reduce plastic waste too!

Remember, staying hydrated is essential for optimal performance, glowing skin, and overall well-being. 
Drink Up friends!

#StayHydrated #HydrationNation #SipSipHooray #QuenchYourThirst #WaterIsLife #tfwcoffscoast #trainin
👊💪 Conquer Gym Anxiety and Unleash Your Inner Warrior! 👊💪

We know that stepping into the gym can sometimes feel intimidating, but fear not! We're here to help you overcome gym anxiety and create a positive, empowering experience. 
Together, we'll unleash your full potential! 🌟

🤝 Embrace a Supportive Environment-> Our dojo (gym) is a judgment-free zone, filled with supportive individuals who share your passion for fitness. Surround yourself with like-minded people who encourage and inspire you to be your best self. We're all on this journey together! 🤗

👍 Start with Small Steps-> Take it one step at a time. Begin with exercises you're comfortable with and gradually introduce new ones. Set achievable goals and celebrate each milestone. Remember, progress is personal, and every step forward is a victory! 🎯

🤫 Here is a little secret to help you, if your mind is still in overdrive. While it's normal to think that everyone is watching and judging us, the reality is they are too busy thinking the exact same thing themselves, so even if they look your way they're  too busy assuming you're looking at or judging them,  to be watching and judging you. Doesn't that make you feel better!

📣 Remember, gym anxiety is common, and you're not alone. We're here to support you every step of the way. Together, we'll create an empowering space where you can thrive and achieve your fitness goals. Let's conquer gym anxiety and unleash your inner warrior! 💪❤️

#trainmorefearless #gymnewbie #OvercomeGymAnxiety #EmbraceTheJourney #FitnessEmpowerment #YouAreStrong #positiveattitude  #tfwcoffs #Tfwfamilia #tfwcommunity #trainingforwarriors #coffscoast #coffsgyms #bestgymincoffs #coffscoasthealthandfitness #thedojo
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
🤸‍♂️ How often do you feel 100% or at your best? 🚀 

A lot of us settle for feeling just “OK”... and before we know it, we forget we’re designed for SO much more: energy, vitality, and strength.

It’s like we’re driving with the brakes on. We forget what we’re capable of!

The first step in releasing that brake: deciding NOW to prioritise your health every day. ⭐

Not sure what 100% would look like or feel like yet?

Then let’s talk.

We’ve helped 1000's of people of all ages, abilities and health limitations to build muscle, get stronger, burn fat and move better with our 100% individualised care. 

In as little as 2-3 weeks they began to feel better, and in as little as 8 weeks with support, new ideas, 
and some new LITTLE habits, they began to see lasting change — which means there’s a good chance YOU can, too!!

DM me the word WARRIOR and let’s chat! 

#tfwcoffscoast #thedojo #trainingforwarriors #MindsetMakeover #FitnessValues #MotivationMatters #MindfulFitness #MindfulHealth #DiscoverYourWhy #FitnessMindset #HealthMindset #strengthtrainingcoffs #transformationsdohappen #8weekwarriorkickstartprogram
🙆‍♀️🙆‍♂️ Stretch Your Way to Fitness! 🌟 

Hey fitness warriors! 
Don't underestimate the power of stretching in your fitness routine. It's time to give your muscles some love and unleash your full potential. Here's to a flexible and injury-free journey! 🙌

💪 🔄 Enhance Flexibility: Incorporating regular stretching exercises into your fitness routine can improve your flexibility. Say goodbye to tight muscles and hello to increased range of motion, making your workouts more effective and enjoyable! 

🌈 ⚖️ Maintain Balance: Stretching helps restore balance to your body. It counteracts the repetitive movements and muscle imbalances caused by certain exercises, ensuring all muscle groups work harmoniously. Achieve optimal performance and prevent injuries! ⚖️

😱 Do More Strength Training: Flexibility is also gained by strengthening and "activating" weaker and smaller muscles.. then the big muscles get a chance to "let go" instead of waiting to do everything.

If you'd like to know more about Flexibility or Flexibility through "activation", DM us as we can send you some exercises to try. 

#tfwcoffscoast #stretching #fitness #yoga #stretch #workout #flexibility #motivation #fitnessmotivation #health #exercise #fit #training #gym #healthylifestyle #mobility #healthy #flexible #recovery #yogalife #bodybuilding #fitlife #wellness  #pilates #strengthtraining #cardio #fitfam #meditation #personaltrainer #strength
🌟 𝗖𝗿𝘂𝘀𝗵𝗶𝗻𝗴 𝗚𝗼𝗮𝗹𝘀, 𝗪𝗶𝗻𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗗𝗮𝘆! 🏆🔥 
Hey #FitFam! 🙌 

Today is a new month and the start of a new Financial Year (hopefully a much brighter one for us all), so are you ready to conquer July and make every fitness goal your personal victory? 🎯 

Let's dive in and make today count! 💪 🔥 
𝗥𝗶𝘀𝗲 𝗮𝗻𝗱 𝗦𝗵𝗶𝗻𝗲: Kickstart your day with a burst of energy and determination. Remember, the only way to win is by getting up and getting moving! 

💥 🥗 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆: 
Fuel your success with wholesome, nutrient-packed meals. Make smart choices that support your fitness journey and keep your body in prime condition. Remember, food is fuel! 🥦 

🌟 𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿, 𝗲𝘃𝗲𝗿𝘆 𝘀𝗺𝗮𝗹𝗹 𝘀𝘁𝗲𝗽 𝗰𝗼𝘂𝗻𝘁𝘀. Keep your eyes on the prize and stay focused on the bigger picture. Today, you have the power to become the best version of yourself. Let's win the day, crush those goals, and inspire others to join us on this incredible fitness adventure! 💪❤️ 
#FitnessGoals #WinningTheDay #CrushIt #MotivationMonday #FitnessJourney #TFWCoffsCoast
🏆 CALLING ALL COFFS DISTRICT PARENTS of aspiring Track and Field, Netball, Basketball, Hockey, Soccer and Football players! 🏆

Want to unlock your child's athletic potential?  Dreaming of a day when they outrun and outmanoeuvre their opponents with ease and confidence or take the lead with ease in their 100, 200 or 800m runs?

We've got an opportunity you won't want to miss!

This exclusive speed and agility workshop is tailor-made for parents looking to nurture their young athletes' talents. From expert guidance to a wealth of resources and a community of passionate parents, we've got everything you need for your child's athletic journey.
With our program, watch as your child's speed, agility, and confidence soar to new heights!

Are you unable to attend the clinic? Wait, don’t worry! You can still learn all about our Athletic High-Performance Academy Program and how we can support your child's athletic dreams.

Now here's the catch: we've got limited spots! With only 20 places available, you'll need to act fast to secure your child's place in this transformational program.

Don't let this opportunity slip away.  Contact our Coaching team of Certified Strength and Conditioning( ASCA) & Exercise Physiology Specialists (ESSA), on 0266995000 to reserve your spot NOW. 

Let's shape the future of your young athlete together!

#ChampionsClub #SpeedAndAgility #YouthAthletics  #youthperformance #Netball #TrackandField #Soccer #Football #Basketball #Hockey #Training #Confidence #Strength #Agility #JoinUs #TFWCOFFSCOAST
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