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THE HANDSTAND - The graphics may take time to load, please be patient.

A great deal is written and discussed about the handstand in gymnastics, why? The handstand is probably much debated because it is the core skill that relates to so many other skills on all pieces, and because it is a difficult skill to achieve correctly. The correctness of the handstand cannot be stressed too greatly; a poor handstand will have a detrimental effect on all those other skills that are related to it.

So, what do we need for a good handstand? In addition to correct technique the handstand needs strength and muscular control, body awareness and balance, and we must not forget flexibility.

IN THE BEGINNING

When we first learn to walk it takes quite a long time to gain the strength required to hold our bodies upright on two such small areas of floor contact (the feet!) We are talking about a great many hours, spread over months to achieve a good level of strength and muscular control. Why then, do many coaches neglect to spend enough time achieving and perfecting the correct handstand? (No ‘answers on a postcard, please’, it’s a rhetorical question.) Please also remember, humans weren’t intended to stand and walk around on their hands; the hands are small and poorly designed for supporting the body weight with good control. Similarly the arms and their muscular structure are puny compared to the legs, and the spine and muscles that hold us erect are unaccustomed to the inverted posture. ‘Posture’! A good point, teaching correct posture from the beginning is a major factor.

POSTURE

The emphasis on good posture is extremely important. How then do we find a good bodyline? With the newest recruits for gymnastics a good tip is to get them to hang from a bar and relax through the shoulder girth and spine, look for alignment of the hands, ears, shoulders, hips, knees and toes. (Gymnasts with very poor shoulder flexibility can be spotted here as the shoulder angle is not fully open and the spine often arches to correct this fault. – See the flexibility section for stretches to helpcorrect this.) Once a straight line is achieved the gymnast can begin to tighten muscles to attain a good straight, stretched and fixed shape. Ask them to tip their head back and look at their hands. What happens to the spine and shoulders? You will most probably see the shoulders close and the spine arch. This is what often happens when gymnasts do handstands, they look at their hands and the floor by pushing their head out and it immediately changes to posture to this incorrect position. Do gymnasts need to look at their hands and the floor? The answer is that the brain needs a consistent point of reference to allow it to co-ordinate balance; the floor is the ideal reference point. At this point (whilst hanging) we can teach the gymnast to look at their hands without poking their head out, they can then FEEL the correct posture and learn how to move into this tensioned position. Now try to move this posture to the floor; can the gymnast lie on their back in this same position, with the hands, arms, shoulders, spine, buttocks, knees and heels contacting the floor?

The answer is often ‘no’, but why? Poor shoulder flexibility will undoubtedly be a cause. Some gymnasts may have been able to show an open shoulder angle when hanging on the bar, but cannot show the same posture without the weight of their body pulling the angle open for them. Flexibility in the under arm area coupled with the strength in the shoulder muscles to open the shoulder angle will be the faults that needs attention here; be sure to address BOTH. Flexibility without strength, and strength without flexibility will limit the level of a successful posture and therefore handstand. Other areas for attention where flexibility is concerned are the hip flexors and hamstrings. Tight back muscles and hip flexors also cause the arched back and closed hips. Similarly tight hamstrings can result in failure to straighten the knees properly; the effect of bent knees is a loss of correct posture and consequently higher deductions from judges.

Flexibility Exercise examples

Fig 1

Passive stretches. (a) Press over beam (b) Stretch frame. Fig 2Active stretch

Fig 1. Ensure (a) the base of the spine is NOT arched, but pushed up to make sure that it’s the shoulders that are being stretched; (b) lower back is pushed into the stretch frame.

Fig 2. Ensure the shoulder muscles can lift to arms to this position on their own. This active stretch uses the shoulder muscles to open the shoulder angle, not gravity and body weight as in fig 1. Arms must be kept straight and shoulder width apart in both. This is indeed a good strengthening exercise for the shoulders; to help keep the arms shoulder width apart, gymnasts could hold a stick (as shown) with hands in the correct position.

Fig 3. The ‘Bridge’, notice how the shoulders are pushed past the hands. Again, hands must be shoulder width apart with straight arms.

Fig 4. A typical hamstring stretch. The head must press forward toward the feet, not down to the knees; pressing down to the knees merely rounds and stretches the spine. If the spine is kept as straight as possible the stretch will be in the hamstrings.

Fig 5. In this hip flexor stretch, ensure the hips are pressed forward and the spine is not doing the stretch.

WHERE TO GO FROM HERE?

The last thing we as coaches want is to put a developmental gymnast in handstand and watch them crumble onto their nose in a heap on the floor. So, we begin by building up the strength in the arms, wrists and hands to take the weight of the body. The easiest place to begin is the front support position, or press up shape. See Fig 6 below.

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Fig 6. As strength increases the feet can be raised to a higher surface to place more load on the arms and hands. It is important to maintain good posture and core stability throughout. Not only does it strengthen the arms but it also teaches good posture and improves core muscular strength.

Fig 7. Another well-used exercise is the ‘bunny hop’, where gymnasts jump to an inverted tuck position and maintain balance for a brief amount of time before returning to the floor. See fig 7 above. To prevent injury, take care not to use this exercise until the young gymnast can take their weight on their hands comfortably without collapsing.

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Fig 8. In figure 8 the increase in load is continued in the same way as with the exercises in figure 6, but we are now putting the shoulders in the ‘open’ position we require for a good handstand. The strength will continue to build and we can still pay attention to the flat back posture. Core stability will not be enough if this was the only core strength exercise the gymnast carried out, and there are many exercises to increase core strength. Some examples will be looked at in the next section.

CORE STRENGTH

Of course the usual exercises for torso strength are always utilised in the gym. Exercises like sit ups, crunches, V-sits, side sits and raises, dorsal raises and hyper-extensions over a vault, all address mid body strength. What a handstand also requires is body tension and control through isometric contraction. Isometric Contraction is used for static holds; both the agonist and antagonist muscles contract at the same time to create a static hold in any given position, the ‘dish hold’ exercise is a good example of this. The following two exercises are excellent for core control, as stability improves move the blocks further apart.

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Fig. 9 Doing the exercise face down increases the load on the front of the body, face up and the load in transferred to the back of the body.

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Fig 10. In addition to these exercises the gymnast must learn to make small adjustments to posture to maintain the balance in handstand. Doing the exercises in Figure 6 and 8 but performed on a wobble board will develop the ability to make these small adjustments. (See examples below in Fig 11.)

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Fig 11. Whilst supporting the weight on the wobble board the gymnast should tip the board and try rotating the board so that its edges go round in clockwise and anti clockwise circles. The use of the wobble board is progressive and only the highest level so far attained needs to be practiced, as stability improves move up a level.

BALANCE

Compare the two handstands in Figure 12 below. Notice how wide handstand (a) is in relation to the size of the hands, compared to handstand (b). The weight of the body in (a) is spread over a much wider area around the hands giving gravity a larger and less evenly distributed area to force against and therefore making control of the body more difficult. The handstand in example (b) shows the distribution of the body mass in a much smaller area around the hands, therefore making control easier. From looking at these two examples you should also be able to visualise the muscle actions required to pull the gymnast into posture (b).

Fig 12 (a) __________________________ (b)

The hands and balance
The hands (placed shoulder width apart) are the support base and should be spread to increase the size of this support base. Gymnasts should place the whole of their palms on the floor and then ‘grip’ the floor with their fingers, pressing the end section of their fingers into the floor. (See figure 13.) As the strength in the hands improves the gymnast will be able to assist with the control of the balance through small adjustments of the fingers and hand muscles.

Fig. 13

The Technique

Fig 14.

1. Stand with correct body posture and tension with arms by the ears.
2. Keep the posture and tension as the body begins to fall forwards.
3. Just before the body overbalances, lung forwards with the leading leg.
4. The body should now see-saw, pivoting over the leading leg. Body line must remain straight with the hip and shoulder angle remaining OPEN; hands must not drop to the floor creating a closed shoulder angle. (See fig 15 below.)

Fig 15. Incorrect position 4 _____

5. Fingers should reach towards the floor with the chest close to the thigh. As the hands grip the floor the forward leg must push strongly to lift the body into handstand.
6. The leg must push to a fully extended position. The gymnast’s body must NOT arch or lead with the heel in this phase, (see Fig 16. below.)

Fig 16. Incorrect position 6 __________

7. The leg pushing from the floor should now remain straight as it is taken to the side of the first leg.
8. The handstand maintains the correct posture by pushing the whole body away from the floor through the toes. Isometric contraction of all the muscles keeps the body straight and stable.

The return to the floor should maintain the posture throughout. Shoulders and hips remain open as before with a see-saw action retuning the body to an upright position. The handstand should finish as it started with good posture.

Coaching Article

THE HANDSTAND