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hand balancing cheat sheet .pdf


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Owen Johnston - www.StrengthTrainingPDF.com
Hand balancing for strength and skill – "cheat sheet”
The importance of hand balancing and shoulder health
Hand balancing is very high priority in gymnastics, as well as strength on bars.
Carrying the entire body's weight through the arms and hands dictates a need for a high level
of upper body strength. This makes proper training in progressions absolutely essential.
Developing and maintaining shoulder health and integrity are also a top priority in
gymnastics. Virtually all body weight training for the upper body goes through the shoulders.
Gymnastics is also a very rigorous sport where many skills require a degree of joint health and
muscular strength to perform correctly without injury. Prehab and mobility work for the
shoulders should be practiced regularly.
Mechanics and Variables
Alignment / posture, Points of contact, Wide or narrow base, Back arched or flat
With or without wall
Use of equipment or found objects
Partner assistance
Hand walking (on floor or up stairs)
Awareness of how your body is moving in space, relative to your environment
Shifting your center of gravity as needed for variations of exercises
Ways to get into and out of a handstand
Skill progressions, partner cues, and spotting are necessary in the learning stages.
Kick up
Straddle up
Pike up
Tripod up
On rings, parallettes, parallel bars
Pirouette out
Kick out
Back or forward roll out
Strength and Skill Progressions
Other progressions may be developed and/or used as needed.
Frog stand
Planche
Elbow lever
Marion pushups
Pike handstand pushups
Handstand pushups
Partner cues
Use your own creativity, experience, and expertise to make up your own partner cues.
Imagine a straight line (placement of line will depend on variation)
Look at a certain point (wall, floor, toes, etc.)
Keep pushing through your hands
Keep your feet lined up with your hands (spot trainee and manually adjust technique)


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