Luca Short developed a specific handstand program for Vaulting World to help you improve and control your handstand, step by step. So let’s start with some exercises on the ground!
> Who is Luca Short?
Luca is a vaulter from Colombia, he’s also currently a Vaulting Coach, a Crossfit Gymnastics Coach, a Personal Trainer and a Handstand Balancer.
As a vaulter we had the pleasure to meet him during a stay in Madrid some years ago and we are still friends today!
So with all his experience, who could design better this program, right? If you follow him on Instagram you’ll probably get jealous of his balance and strength!
But everyone started from scratch, didn’t they? We were curious to know Luca’s tips to improve your handstand, from any level. The only thing you need is a bit of motivation!
> Luca’s Handstand Program
- The program is divided into 2 parts, one to master the basics, the second one is to master handstanding.
- We will publish a video every 2 weeks, which you can repeat as much as needed and improve until taking the challenge of the next video!
- Share you training sessions and improvements with us using the hashtag #VWHandstand on Instagram!
> PART I – BACK TO BASICS
The first part includes exercises to improve your body alignment, which is basic for a good and balanced handstand.
Video 2: Techniques on the ground
Make sure to activate the subtitles of the video for the descriptions of each exercise!
For this exercice, you need to tuck into handstand without holding the position. To do it correctly, try to get your hips over your shoulders, and to be as tucked as possible with your knee aiming your chest.
Once you can manage the right position, you can try to hold it for 10 seconds.
Here you can jump from the floor to the tucked handstand, but as a straight handstand this time: once you are in the tucked position, you can straighten your legs.
Be careful with your hips and shoulders: the hips goes inside (retroversion) and the shoulders have to push up. Try to hold as much as possible.
Jump from the floor to a handstand with an open legs position without holding it. Keep your legs tight!
You can try to hold this one now.
In this exercice, you have to jump into handstand from the ground, with open legs as seen before, and then get into the line handstand.
Then try the same exercise and hold the position once you are in the line handstand.
This exercice is raising a bit the difficulty, as you have to jump into handstand with streched legs, until your legs are parallel to the ground.
To be able to hold this position correctly, be careful not to arch your back: the alignment of your hips, shoulders and wrists needs to be straight. It is also a very good exercice to improve your mount!
Instead of staying parallel to the ground, this time your legs can continue the movement to get a line handstand.
Last exercice of this video, now you should be able to hold the line handstand, passing by the pike position!
> What’s next?
This is only the second video of many more coming! Here you can see the whole program and organise your trainings:
PART I – BACK TO BASICS
Video 3: Using a wall and other helps
PART II – MASTERING HANDSTAND
Video 4: Strength
Video 5: Starting from the ground
Video 6: Legs Movements
Don’t forget to mention our hashtag #VWHandstand and
follow our YouTube Channel to stay tuned! >