One of the biggest mistakes I see beginners making in their handstand practice is trying to rush into their kick to handstand before really developing control of the movement.
The kickup, or really any entry into handstand is a unique move because the main restriction is typically technique or precision. The key lies in eliminating unnecessary variables/movements and being able to precisely moderate the power used so that you can get into your handstand efficiently and consistently.
If you’re wondering why your handstands are inconsistent, this could very well be the culprit. The eventual goal is to be able to kick up to a handstand on your first attempt, every time, and while using a minimal amount of energy to do so.
Below are 9 methods and progressions I use to break down and develop a rock solid kick to handstand.
1. Slow Weight Shift
Slow and steady wins the race. This movement is very beginner friendly and forces you to control every portion and position in the movement. No need to lift the feet initially, just practice shifting weight to the hands and shifting back. This will help you learn the mechanics of the move specific to your body.
2. Wall Calibration
This allows you to develop the precision of how much power you need to kick up to the handstand. The wall gives you a target, helps keep things safe, and allows you to perform multiple consistent reps. Start with a bent leg then graduate to both legs straight.
3. Ascending Continuous Scissor Kicks
Keeping the hands on the floor, start by kicking low and gradually increase the height. This builds awareness and precision while being able to churn out lots of reps.
4. Floating Continuous Scissor Kicks
Keep kicking up with the hands on the floor, but this time lift the hips over the hands so you feel a moment of suspension or float at the top. Work to be able to reach this position consistently
5. Floating Handstand Mark
The next step is to bring the legs together at the top to demonstrate a full commitment to the handstand. The goal is to consistently mark the handstand position and get the reps in.
6. Floating Continuous Handstand Balance
Now, add the balance corrections by activating the hands. Continue the continuous kicks to handstand but start to make corrections and see if you can balance momentarily each time you come up. Watch my Priming the Hands video for some guidelines on how to engage the hands for balance.
7. Single Reps from Standing with Mark
Work on kicking up to handstand from standing and marking the legs together position. Work one rep at a time to focus on quality.
8. Single Reps with Balance
One rep at a time, shift the weight into the hands and find a balanced handstand. Take a long break between each rep so you can focus on quality and getting it right the first time.
9. Combinations
Once you have a consistent single, see if you can perform multiple handstand entries in a row while maintaining balance in each one. This helps you to stay relaxed while working with a bit of pressure.
Troubleshooting:
The main mistakes I see here are students either taking their shoulders off the vertical line, collapsing the position, or bending the elbows.
Make sure the shoulders stay stacked above the hands, keep pushing down into the floor, and keep the elbows extended.
I hope this progression is helpful!
Check out the video below for the full breakdown.