Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 08-02-2010, 04:57 PM   #1
Grissim Connery
Senior Member
 
Grissim Connery's Avatar
 
Join Date: Jun 2008
Posts: 624
Default Still can't hollow out my handstand

I've been putting a lot of time in trying to hollow out my handstand more. I've mostly done this work against the wall since i can use it to open my shoulders more, but when freestanding, my shoulders still close up so much. i posted a pic to show the shoulder angle and back arch

the only way i can get straighter freestanding right now is to point my head straight down (and look the same direction as my belly button). this allows me to get my shoulders along/behind my ears. when i do this though, my wrists and shoulders tend to lock in place, and i can't adjust my balance with them.

i'm considering lowering the handstand work and focusing on planches (something i haven't worked on in a while) just to gain more strength in my shoulder flexors. i think that this could help resist my lats which are tight.

any thoughts on how to open my shoulders up?
Attached Images
File Type: jpg 36649_1452970358051_1047041710_1411140_6771742_n.jpg (68.4 KB, 19 views)
Grissim Connery is offline   Reply With Quote
Old 08-02-2010, 08:21 PM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Could be tight pecs/lats.. or rounded t-spine.

Make sure you're actively pushing the arms up and forcing the armpit out.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 08-03-2010, 07:06 AM   #3
Coach Sommer
Member
 
Coach Sommer's Avatar
 
Join Date: Oct 2006
Posts: 57
Default Additional Planche Work Will Exacerbate the Problem

Quote:
... I'm considering lowering the handstand work and focusing on planches (something i haven't worked on in a while) just to gain more strength in my shoulder flexors. i think that this could help resist my lats which are tight ...
At this stage in your development, additional planche work will only serve to make your shoulder ROM issue worse.

There are a myriad of movements available to address your problem. Two of the simplest are under-grip hangs and wall extensions. The essay through the link will address the wall extensions and the under-grip hangs are simplicity itself. Simply hang in an under-grip (hands curling under the bar in preparation for a chin-up) as opposed to an over-hand grip (hands curling over the bar in preparation for a pull-up) for time. Begin with 3x15 seconds three to four days per week and gradually build up the time per set from there.

To be the most effective it is important that you focus on completely relaxing the shoulder girdle and back allowing them to lengthen and stretch. Depending on your particular physical condition, you may also strongly feel this stretch in your wrists and elbows.

Yours in Fitness,
Coach Sommer

GymnasticBodies.com
__________________
To Look & Perform Like a Gymnast,
You Must Train Like a Gymnast.
FORM ALWAYS FOLLOWS FUNCTION.
Coach Sommer is offline   Reply With Quote
Old 08-03-2010, 09:17 AM   #4
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

If you're practicing with your back to the wall, that won't help your issue. More face to wall practice, getting your hands as close to the wall as possible.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 08-03-2010, 05:51 PM   #5
Patrick Donnelly
Senior Member
 
Patrick Donnelly's Avatar
 
Join Date: Aug 2007
Posts: 720
Default

Definitely don't do wall handstands with your back to the wall, as Garrett said. Those ones are garbage and teach you poor positioning.

You may also consider stretching the hip flexors, if yours are particularly tight. That can pull your hips into such an anteriorly rotated position that it makes it difficult to hollow without piking (which throws your legs off center). So, to counteract that, you arch the back rather than hollow (which is bad). It's helped me in the past, but your mileage may vary.
__________________
And yes, I'm actually holding that handstand. Get on my level.
Patrick Donnelly is offline   Reply With Quote
Old 08-06-2010, 11:08 AM   #6
Grissim Connery
Senior Member
 
Grissim Connery's Avatar
 
Join Date: Jun 2008
Posts: 624
Default

Quote:
Originally Posted by Coach Sommer View Post
At this stage in your development, additional planche work will only serve to make your shoulder ROM issue worse.

There are a myriad of movements available to address your problem. Two of the simplest are under-grip hangs and wall extensions. The essay through the link will address the wall extensions and the under-grip hangs are simplicity itself. Simply hang in an under-grip (hands curling under the bar in preparation for a chin-up) as opposed to an over-hand grip (hands curling over the bar in preparation for a pull-up) for time. Begin with 3x15 seconds three to four days per week and gradually build up the time per set from there.

To be the most effective it is important that you focus on completely relaxing the shoulder girdle and back allowing them to lengthen and stretch. Depending on your particular physical condition, you may also strongly feel this stretch in your wrists and elbows.

Yours in Fitness,
Coach Sommer

GymnasticBodies.com
I tried this since i generally don't do much supinated, overhead pulling. furthermore, i never really do a relaxed deadhang when supinated either. when i fully relaxed in this position, i felt a tremendous amount of pressure on my wrists. i could mitigate it by flexing and exerting a small pull, but then i wasn't really relaxing. taking a baseball bat grip (one under, one over) allowed me to relax while only stretching one lat.

at first i felt my shoulder slipping into the impinging position, but after going about it slowly, i could see it being helpful after a few weeks/months. i'm guessing i won't be able to see great improvements until the pressure in my wrists decreases.

i'll take a new photo after some time and see if the angle is better.
Grissim Connery is offline   Reply With Quote
Old 08-06-2010, 02:00 PM   #7
Coach Sommer
Member
 
Coach Sommer's Avatar
 
Join Date: Oct 2006
Posts: 57
Default Modifying the Under-grip Hang

Quote:
when i fully relaxed in this position, i felt a tremendous amount of pressure on my wrists.
The intensity of this stretch can be moderated by self spotting with your feet lightly pressing on the ground during the hang as needed. Be careful however to not over-spot.

Yours in Fitness,
Coach Sommer

GymnasticBodies.com
__________________
To Look & Perform Like a Gymnast,
You Must Train Like a Gymnast.
FORM ALWAYS FOLLOWS FUNCTION.
Coach Sommer is offline   Reply With Quote
Old 12-04-2010, 11:25 PM   #8
Grissim Connery
Senior Member
 
Grissim Connery's Avatar
 
Join Date: Jun 2008
Posts: 624
Default

update:

http://www.youtube.com/watch?v=U0f0SdD_QH4

the first 10s or so i'm pretty arched just to catch my balance. after that it cleans up.

i hurt my wrist about 2 months ago, and i had to work planches since i could turn my hands around and take pressure off of my wrists. anyways i just started handstands up again this past week. even so, i was able to hollow out better than i normally do, and this was just dicking around in the library without warming up.

my shoulders are still more closer than i'd like. i guess it just takes a loooong time to correct that.
Grissim Connery is offline   Reply With Quote
Old 12-05-2010, 08:51 AM   #9
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Head is out too much... that's causing you to want to arch.

Need to stretch out lats/pecs more.

If REALLY want a correct handstand you should be doing them against the wall until you can hit perfect body position at kick up. Kicking up into an arch then trying to correct it is too much work and still reinforces bad habits
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 12-05-2010, 01:29 PM   #10
Troy Kerr
Member
 
Join Date: Aug 2009
Posts: 248
Default

Grissim, I have the same trouble when kicking up into my freestanding handstands. Mainly I think it is due to just being as comfortable as possible in a handstand to become more aware of whats going on with your body. Like Steven said though, wall drills seem to help tremendously. They allow me to focus on individually on staying hollowed out, keeping my glutes and legs contracted and thinking about reaching straight up and trying to get as tall as possible.But as much as wall holds help, I still have to practice freestanding twice as much to ground those fundamentals down.
Troy Kerr is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 08:45 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator