PIKE UPS FOR A BETTER HANDSTAND (For any Handstand, in my case)

Work on your handstand and core all in one fell swoop! 

Even if you never care to carry out a perfect handstand this is one heck of a core workout & shoulder workout.

5 rounds
5 Pike Ups
1 Conan Walk 

I've been working on a handstand for quite sometime by just throwing my legs up and hoping that I stay beautifully balanced. Turns out, that isn't how this thing works. Duh, right?!


You gotta build a base.  Base strength and balance. Not just a hope and a dream.  

I now incorporate my "core" work with my handstand work. Today was pike ups with a little Conan Walk thrown in for good measure. Watch me suffer here.  It's tough!

How to:  Try and walk your feet up until your butt is over the head - I feel like I'm going to fall over so I'm obviously not in the right position as of yet - working on that. Anyhow... Using a swiss ball or what I happened to have, a Medicine ball, roll up using your core strength and upper body strength until you can feel your ass over your head then lower back.  Do that a few times. That make sense? Just watch the video.

It really helps with getting the compression (tightness in the core) right as well as with building shoulder endurance. Also it is a very nice core/abs exercise and is ideal for a finisher once you get the movement down.

SO, give it a GO. 

5 Pike Ups and a Conan Walk - 5 rounds or more!

1. Grab a Med Ball or Swiss ball.
2. Get in a plank with your shins on the ball.
3. Roll forward so you’re on top of your shoulders in a pike position. Get that ASS overhead!
4. Try to get a stretch through your shoulders and get your butt as far over your head as you can while you keep your core tight and point your toes.
5. Roll back down with control.
6. 5 rounds then: In that ASS overhead position go for a little walk.

Practice this movement often enough and you’ll start to better understand the correct handstand line for a freestanding handstand, (I'm  still working on it) as well as build strength and flexibility in your shoulders and wrists.

BE AWESOME!  And try not to fall on your face.

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