In 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.
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
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