In this class, we delve into the intricacies of straight handstands, examining the differences between a small banana handstand, a planche handstand, and a very straight handstand. This is an excellent class for those aiming to achieve a straighter handstand. If you can already hold a handstand with your feet together but struggle with alignment, or if you're working on improving your perception and understanding of shoulder angles and hip placement, this guide is for you. We will distinguish between hip flexion and hip extension while upside down. The four positions we will discuss today are the ones you are likely to encounter as you aim for a straight handstand. If you have ever tried a straight handstand, whether you are an improver or a bit more advanced, you have probably ended up in one of these three positions rather than the fourth, which is a straight handstand.
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The Four Positions
1. Small Banana Handstand: In this position, we have closed shoulders with the feet overhead. This is a functional shape where we have a counterweight overshot.
2. **Planche Handstand**: Here, the feet are on the shot, and the shoulders are over the fingertips. This is not a functional shape as we have nothing overshot, and shoulder strength is crucial to hold this position.
3. **Pike Handstand**: With open shoulders and the butt out, this position requires the pelvis to be overshot, and the legs compensate for it. From the pike, if you extend your legs and hips, you achieve a straighter handstand.
4. **Straight Handstand**: In this ideal position, the shoulders are open, the pelvis is not overshot, and the legs are vertical or slightly past it due to hip extension.
Understanding Shoulder Positions
Two of these positions involve closed shoulders. In the small banana handstand, the shoulders stay somewhat stacked. In the planche handstand, the shoulders move over the fingertips, past what we consider being a first stack, because the legs and pelvis are not aligned. The small banana is a functional shape due to the counterweight overshot, whereas the planche is not functional, relying solely on shoulder strength.
⏱️⏱️VIDEO CHAPTERS⏱️⏱️:
00:00:00 - Understanding Handstand Alignment: Hip Placement and Angles
00:00:49 - Achieving the Perfect Straight Handstand: Shoulder and Feet Positioning
00:01:40 - The Planche vs. Banana Shape: Functional Shapes in Handstands
00:02:27 - Mastering the Straight Handstand: Recognizing Common Mistakes
00:03:17 - From Pike to Straight: Intermediate Steps for Better Handstands
00:04:14 - Correcting Overshoots: Quick Adjustments for Handstand Stability
