In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also improves proprioception and core strength in ways that other protocols cannot.
WatchThe HandstandFor time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
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Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.
Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.
Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups
Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.