Improving the Handstand Part I: Mobility

Zach Long CrossFit Journal HandstandIn my recent CrossFit Journal article “Analyzing the Handstand Position“, I outline a series of tests that can be employed to determine the mobility and stability deficits that are impacting an athlete’s ability to perform a handstand (and its’ variations) with optimal efficiency.

The following are my favorite MOBILITY drills to improve the handstand. Next week we will go through my five favorite STABILITY drills for this movement.

 

Wrist Extension Mobilization

My friend Dave Tilley of thehybridperspective.com wrote a great article addressing wrist pain in the gymnastics athlete. In this article, he shared a great wrist extension mobilization. This band mobilization will work both joint and muscular restrictions to having full wrist extension.

wrist-extension-mobilization-with-band-2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hip Extension Stretching

This variation of the standard half-kneeling hip flexor stretch may work better for athletes trying to improve their handstand. The band makes the athlete keep an active core to prevent lumbar extension. This will lead to a better stretch of the hip flexor muscles.

 

Shoulder and Thoracic Spine Mobility Combo

 

Box Handstand

This is a great movement to actively open the shoulders up and work them through their full available mobility before working on full handstands.

 

BE SURE TO CHECK BACK NEXT WEEK FOR PART TWO: IMPROVING STABILITY FOR THE HANDSTAND

 

CrossFit Mobility

 

  One thought on “Improving the Handstand Part I: Mobility

  1. November 24, 2015 at 11:58 pm

    Excellent information, very detailed yet concise!! Thanks and Happy Thanksgiving!

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