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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

 

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🌅 Rise and Shine with the TFW Familia! 🌅

Look at these jazz hands! 🎷💥 Our crew is out here eating the early worm and getting that huge dopamine hit with their Barbell Complex grind at the crack of dawn! 🏋️‍♂️🔥

💪 Early mornings = serious gains, serious energy, and serious vibes. This squad doesn't just wake up — they level up. ⏰

Who needs coffee when you’ve got this much fire before 6.30AM? 🔥💥

#TFWFamila #BarbellComplex #JazzHands #EarlyBirds #MorningHustle #DopamineHits #RiseAndGrind #StrengthAndVibes #FitnessGoals #tfwcoffscoast #tfw #trainingforwarriors #bestgymincoffs #homeofthediscerningexerciser #gym #burnfat #buildmuscle #feelgood
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✅ Inclusive Community: At TFW - Coffs Coast, everyone is welcome! 🙌 We celebrate diversity and embrace individuals of all fitness levels and backgrounds. With our global passports 🌎, you can train almost anywhere in the world, knowing you’re welcome and cared for with the same expertise.

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Ready to transform not just your body but your entire lifestyle? Join Training for Warriors - Coffs Coast and become a valued member of our fitness family. Let’s crush goals, break barriers, and celebrate victories together! 🔥

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“𝗪𝗵𝗮𝘁 𝗜𝗳 𝗜 𝗗𝗼𝗻’𝘁 𝗟𝗶𝗸𝗲 𝘁𝗼 𝗪𝗼𝗿𝗸𝗼𝘂𝘁? 😬”

The truth is, exercise isn’t one-size-fits-all! At Training for Warriors - Coffs Coast, we believe that working out is all about finding what works for YOU. 💪

𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 𝙩𝙬𝙤 𝙚𝙖𝙨𝙮 𝙩𝙞𝙥𝙨 𝙩𝙤 𝙠𝙞𝙘𝙠𝙨𝙩𝙖𝙧𝙩 𝙮𝙤𝙪𝙧 𝙟𝙤𝙪𝙧𝙣𝙚𝙮:

1️⃣ Mix it up and make it enjoyable: Whether it’s weights, bodyweight exercises, or even cardio, explore what energizes you and keeps you moving forward! You’re more likely to stick with something that feels good and fun. 🏋️‍♀️

2️⃣ Set achievable goals for yourself: Nothing feels better than progress! Start small, and celebrate each step you take. Consistent, realistic goals are key to building confidence and momentum. 🎯

At TFW - Coffs Coast, our team is here to support and guide you every step of the way. Ready to find your favourite way to train? Drop us a message, and let’s find the right fit for your fitness journey!

#TFWCoffsCoast #FindYourStrength #FitnessMotivation #TrainingForWarriors #CoffsCoastFitness #FitnessJourney #GoalSetting #ExerciseMotivation #tfwfamilia #FitnessTips #CoffsHarbour #MindsetMatters #PersonalTraining #CoffsHarboursExerciseSpecialists  #GetStrong #fitforlife
🌞 Hello November, hello TFW Coffs Coast familia! 💪🌊

Mid-spring is here, and that means it’s time to crank up the heat on those workouts! November is all about building momentum, pushing limits, and getting summer- and Christmas-ready together. Whether you’re starting fresh or aiming to reach new highs, this month is YOURS.

🔥 Spring into Action
Beach days are here, or if you're cool water shy - it is just around the corner, so let’s bring that energy to every session! Warm up, push hard, and make the most of every rep. What’s your go-to move for getting summer-ready? Drop your fav workout in the comments below! 👇

📅 Plan It to Win It
Success loves a plan! Take a moment to write down a few fitness goals for the month—whether it’s hitting a new PR, showing up consistently, eating clean until the party season or mastering a new technique. Let’s make progress every single day.

Let’s crush November together, familia! Who’s ready to push their limits and make this month count? 🌟

#HelloNovember #TFWCoffsCoast #SpringIntoFitness #SummerReady #ChristmasGoals #NewMonthNewGoals #CoffsCoastFitness 💥💪 #homeofthediscerningfitnessenthusiast #coffsfitness #bestgymincoffs  #fitness  #Coffs #coffsspecialsitrainingteam #teamworkmakesthedreamwork #trainingforwarriors #tfw #tfwfamilia #thedojo
This morning’s workout was nothing short of a metabolic BURNER.

We came in early, pushed through every set, every rep, and left feeling unstoppable.

What’s the payoff? Tonight, a few Halloween treats are on the menu - guilt-free.

When you put in the work, you earn the play. It’s as simple as that.

Tonight, those candy wrappers won’t come with a side of guilt; we’ve got the metabolic fires roaring to make sure of that.

Remember, balance is key. It’s not about depriving ourselves, but knowing that we’ve earned those treats.

Let’s celebrate the grind. You in?

#WorkoutRewards #HalloweenTreats #EarnYourPlay #MetabolicBoost #NoGuiltIndulgence #tfw #tfwfamilia #fitness #Coffs #trainingforwarriors #bestgymincoffs #homeofthediscerningfitnessenthusiast #coffsfitness #tfwcoffscoast #teamworkmakesthedreamwork  #thedojo #wherecoffstrainerscometorehabandlearn #coffsspecialsitrainingteam
Hump Day done right... Barbell Flows for the win. Its safe to say tonight was on the tougher side 😰, but boy did this crew rise to the challenge💪
And they're still all smiles!😁
We're missing a few of our crew for the photo, but we can assure you, those peeps who flew off after class had big smiles too!

#liftheavyandsprint #bringoutthewarriorwithin #tfwfamilia#teamworkmakesthedreamwork #humpday #tfw #tfwcoffscoast #thedojo #trainingforwarriors #coffscoastfitness #coffs
#coffsfitness #bestgymincoffs #coffsexerciseprofessionals
You know Greenie as the guy who always brings the laughs 😂 cracking jokes and keeping the gym light-hearted. But on a 1RM testing day? The humor fades, and something incredible happens 🔥

Yesterday was one of those days. Last night, while you were lazing around, with a drink or the munchies in hand, Greenie's deadlift bar was loaded up, and all eyes on him. He was focused—locked-in, eyes-steel-serious and focused 😤

Screwing the hands into the bar, screwing feet into the floor, he gave a quick, couple of full huffs and puffs. then he was off,

170kg on the bar.

One rep 💪
Two reps 💥

HEAD TO HEEL - STRONG AS STEEL!

Each with a roar that echoed through the gym.. well maybe this bit I'm embellishing.. it was only a grunt..

And when the numbers were in? Those two reps translated to a jaw-dropping 1RM of 181.32kg! 🏋️‍♂️

Greenie doesn’t mess around on testing days—because even the funny guy knows when it’s time to get serious and smash some records 👊💯

#1RMDay #StrengthGoals #GymLife #DeadliftPR #StrongAsItGets #Deadlift #GreenieGoesBeastMode #FocusAndLift #trainingforwarriors #tfwcoffscoast #tfw #trainmorefearless #deskjockeyscanlift #SafeLifting #bringoutthewarriorwithin #beyondlimitscoffs #coffsspecialsitrainingteam #homeofthediscerningfitnessenthusiast #Coffs #coffsfitness #bestgymincoffs #teamworkmakesthedreamwork #fitness #personalisedsmallgrouptraining
Training for power isn’t just for athletes or bodybuilders—it’s something every fitness enthusiast can benefit from. 💪

Think about it. Power is the ability to move with speed & force. ⚡ It’s not just about lifting heavy weights but lifting them quickly & efficiently. And that carries over into real life in ways you might not expect.

Imagine picking up your kids, jumping over obstacles, or reacting quickly to prevent a fall. 👨‍👩‍👧‍👦🦸‍♂️ All of these require power. By training for it, you're conditioning your body to perform explosive movements, which translate into everyday tasks becoming easier and more efficient.

Power training also engages fast-twitch muscle fibres—the ones responsible for quick, intense movements. 💥 By activating these, you're not just building strength but also improving your muscle coordination and endurance. This means you’ll be quicker on your feet, more agile, and less prone to injury. 🚶‍♂️⚡

Plus, it’s fun! 🎉 Power training keeps things dynamic & challenging. Whether it’s plyometrics, kettlebell swings or Olympic lifts, you’re constantly moving in a way that builds functional strength & keeps you engaged. 🏋️‍♂️🔥

Today, we took things up a notch, working on the kettlebell snatch—a perfect exercise for developing power & understanding how our bodies generate it. 
🏋️‍♀️ The kettlebell snatch uses your entire body to create explosive force. From the initial swing to the overhead lockout, every part of your body—from your hips to your core to your shoulders—works together to move the kettlebell with speed & control. 🏃‍♂️💨

What makes the snatch such a great exercise for power development is the emphasis on hip drive. 🔥 The power in this movement doesn’t come from your arms, but from the explosive extension of your hips. It’s a full-body movement that teaches you how to use the largest muscles in your body to create momentum, which is exactly how power is generated in real-life activities. 🚀

As you pull the kettlebell, you're learning to harness the power from your lower body & guide it with precision .

So, don’t leave power training to the pros. Make it part of your fitness routine &watch as everyday tasks get easy 🔥🚀
𝗠𝗼𝗻𝗱𝗮𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗴𝗿𝗶𝗻𝗱 𝘀𝘁𝗮𝗿𝘁𝘀 𝗡𝗢𝗪. 💪

No excuses. No shortcuts. 🔥

And today, we’re welcoming back two warriors who live this mindset day in and day out—Nicky & Raph. 🙌 The energy they bring to the TFW Coffs Coast Familia is undeniable, and now they’re back in the trenches with us. 💥

Every. Single. Rep. 🏋️‍♂️🏋️‍♀️

When you see them in the gym today, make sure you say hi, because these two don’t just train—they inspire. 💯

They’ve been through the ups and downs, the hard days when the weights felt too heavy, the early mornings when bed felt too warm, and still they rise. 🏆

But that’s what Familia is all about, right? 👊

Pushing each other to new limits, lifting each other when the grind feels too much. We don’t just train bodies; we build each other up. 💥

Nicky & Raph, welcome back. 👏

Let’s get after it! 💯🔥

#MondayMotivation #RiseAndGrind #BackToTheGrind #TFWCoffsCoast #FitnessFamily #NoDaysOff #TrainHard #GymLife #StayStrong #Coffs #WarriorMindset #bestgymincoffs #coffsfitness #tfwcoffscoast #tfw, #fitness #tfwfamilia #coffsspecialsitrainingteam #thedojo #trainingforwarriors #personalisedsmallgrouptraining #homeofthediscerningfitnessenthusiast
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