Peculiar Cues: Mastering the Handstand Obstacle Course

We started with the static handstand and then moved on toward the dynamic or the handstand walk.

Two metrics that show proficiency in the fundamentals are (1) holding a handstand in a static position for 10-seconds and (2) walking in a handstand for 50-feet unbroken. After we’ve gained proficiency in these fundamentals, we’re ready to start working on obstacle courses.

Handstand obstacle courses may include ramps, steps, parallette bars, freestanding handstand push-ups, or just about anything else where you’re upside-down. As we start to train obstacles, I recommend grabbing some 10-lb or 15-lb bumper plates.

The first thing you want to work on with these bumper plates is building momentum. Practice approaching these obstacles with speed so your momentum carries you up and over. Become consistent in your ability to traverse the 10’s, 15’s, and even 25-lb bumper plates.

After you’ve gained confidence in consistently traversing over smaller obstacles, it’s time to focus on a hip weight-transfer. This skill will be needed in order to get up on top of higher objects like outdoor steps or a 45-lb bumper plate.

The technique includes extending your hip while flexing the elbow. In order to better explain what the technique looks like, you should practice what I call the “handstand walk.”

Here’s a video further detailing that walk, along with the two progressions needed for traversing handstand obstacle courses.


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