Luca Short developed a specific handstand workout for Vaulting World to help you improve and control your handstand, step by step. So let’s practice some exercises with a wall (or anything similar)!

> Who is Luca Short?

Photo: Lyda Bravo

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!

Photo: Lyda Bravo

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 3: Using a wall

Make sure to activate the subtitles of the video for the descriptions of each exercise!

0:15 Diagonal handstand to tuck handstand

This first exercice begins from a diagonal position. Then you must bring your knees to your chest. Keep in mind that your shoulders always have to push up, trying to touch your ears. During the diagonal position, bring your hips to the inside as much as you can, with straight knees and the shoulders over the wrists.

5 times: 5 repetitions + hold 10 seconds. If it’s too easy you can do 10 repetitions + hold 10 seconds.

0:53 Diagonal handstand to arched handstand

This time, you have to go from a diagonal handstand position, and slowly move your shoulders forward, bringing the chest out and arching your back. Then, pull back into the diagonal by pushing up with your shoulders. Be careful: your knees must be always straight and the only body part that has contact with the wall is the feet!

10 times: 5 or 10 repetitions

1:30 Diagonal leg changes

Once again, from a diagonal handstand position, always with the shoulders pushing up and the hips inside, bring one of your legs to the vertical. Keep in mind that the alignment must be correct: the foot over your knee, over your hips, over your shoulders, over your elbows, and over wrists. Keep going this way switching legs. Be careful not pass the vertical line with your foot, and keep a straight line.

5 times: 10 repetitions

1:53 Diagonal leg changes & hold

This is the same exercice as the previous one, except that you must try to hold 3 seconds each time you get into a straight line. In case you cannot hold 3 seconds isn’t possible, you can do it holding 1 second at first.

5 times: 10 repetitions + hold 3 seconds

2:23 Handstand floaters

Here, the idea is to do a little jump in order to bring both feet at the same time to the diagonal position. Try not to use too much energy, so you avoid falling or being unbalanced. And don’t forget: keep your body tight and the knees straight!

5 times: 10 repetitions

2:50 Line-Open-Tuck-Line

From the same position as the previous exercices: diagonal handstand, open your legs as wide as possible, then tuck and bring both of your knees together. The following step is to push to a straight line, without touching the wall. Try not to separate your shoulders from your ears and not to loose body tension.

5 times: 10 repetitions

> What’s next?

You just finished the first part of this handstand workout, congratulations! However and now that you know the basics, you can increase the difficulty and follow the second part of the program, to master handstanding forever:

PART I – BACK TO BASICS

Video 1: Body Alignment & Conditioning

Video 2: Techniques on the ground

Video 3: Using a wall

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!

Also check out the first two parts of this handstand workout before joining: Body Alignment & Conditioning and Techniques on the ground.