BEGINNERS HANDSTAND PROGRAM
At the Handstand Movement we are all about helping beginners and our program has been designed to take you from no experience in hand balancing to a comfortable bilateral straight handstand. In this program you will start by learning about how to prepare your body to perform a handstand. This includes a warm up focusing on the wrists, conditioning the whole body and working on opening the shoulders. Shoulder mobility is an important, but not often thought about aspect to being able to hold a straight, freestanding handstand. You will also learn how to align your body correctly along with drills to help find your balance.
WHAT'S INVOLVED?
We now have two different levels to the program, these are:
Level 1 – Complete beginners or anyone who hasn’t already tried our beginners program.
Level 2 – Beginners who may have tried our first program or have been training handstand for a while that feel they need help progressing or aiming to improve their alignment or even gain more air time!
Both levels of the Beginners Handstand Program consist of the following:
- Full Body Warm Up
- Stretching
- Mobility
- Strength & Conditioning Exercises
- Handstand Drills
- Cool Down
We recommend you repeat every week for 4 weeks intially and then continue until you find them too easy. The only way to judge your progress and to actually make progress is through repetition, this will also make it easier for you as you go along as you should know by the second week what it is you need to do. In each workout there is a guide on reps and time, at the start please just do what you can and don’t try and push yourself too much and cause any injuries.
At the start of your program we ask you to film four test exercises and send them to THM (The Handstand Movement). This gives THM the ability to see your starting point and assess areas that may need improving, this will be person specific. Knowing your areas of improvement will help you develop your handstand as you will be aware of the focal points of your training. The individualistic support is one of the many reasons, the Handstand Movement has many success stories.
When you purchase the program you will also receive a STUDENT DISCOUNT to use on any of our products in the future.
THE WORKOUTS
The workouts will be available for you to watch on YouTube via the pdf that you will be able to download after purchasing.
Each of the exercises / drills come with instructional videos and provide guidance for all levels. The programme has been designed to not only develop your handstands, but increase your strength and mobility.
Alongside the four workouts you will also have access to CARs (Controlled Articular Rotations) and wrist strengthening exercises.
Should you need help or advice you can either message via the app or drop THM a message on Instagram @handstandmvmt and we will get back to you as soon as possible. Feel free to tag us in any photos or videos, we love seeing how you get on!
Good luck, have fun and we look forward to seeing your progress!!!
HOW MUCH DOES IT COST?
FREQUENTLY ASKED QUESTIONS
How long can I use the beginners programme?
As long as you want. Once you have purchased you have lifetime access to the pdf program.
How long does each workout last?
Each workout can last anywhere between 1 hour to 1 hour 30 minutes.
I can already kick up into handstand but struggling to hold, is this program for me?
This program is for both complete beginners and anyone who's confident getting upside down but struggling to get a hold. Often when learning a handstand people spend a lot of time kicking up and not focusing on the right drills and strength exercises they need to be able to hold. In this program you will learn the fundamentals of a handstand and what it is that may be stopping you from getting air time.
Do I have to be strong and flexible to do the program?
Being both of the above certainly helps and is an advantage but it's not a requirement. This program has been designed to build your strength and flexibility and most people have areas they can improve so we will make sure you have something to work on.
How long will it take it me to hold a straight freestanding handstand?
This is where everyone differs and it all depends on your strengths and areas you can improve. Being able to hold a handstand isn't just about strength and flexibility you also need to be able to connect your mind and body together (mind muscle connection) and really understand what it is you need to do to hold a handstand. In the program you will learn all the basic fundamentals you need to hold a handstand and be able to work on them as you go along in your journey.
Do I need a training partner?
This program has been designed so you can train by yourself but training with someone can be more fun so go ahead and get upside down with others if you can.
Can I combine this with other training?
This all depends on what your other training is and whether you have time to fit it all in. Handstands can be taxing on the body so please ensure you rest your body and get enough sleep.
Do I need any equipment?
All you really need for this program is some space and a wall. If you have a yoga block this will help in one of the exercises along with a yoga strap and a foam roller to help with stretching.
TESTIMONIALS
I highly recommend this programme!! I just completed my first 30 days and absolutely loved it! In just 30 days I can do a decent handstand and I had no previous experience or any gymnastics background. I just followed all the drills in the programme and all Natalie’s advices. So if you’re interested in learning how to handstand, you should definitely sign up to this programme!
Didi Ciolpan - @didiciolpan
Thank you so much for your program and your individual advices for my handstand training! It helped me a lot to understand the whole movement better and I'm really motivated now to keep practicing!
Simone Mairing - @moni_dreameroni
I just wanted to say I am so happy that I joined the challenge! I really have loved it! Cant believe how much better I feel upside down in just 30 days! My handstands are so much stronger, my alignment is better and my overall understanding of handstands has increased massively! The workouts are awesome and your guidance, tips and cues are just brilliant. I feel so much more confident in what I need to do to keep progressing! You are amazing! Thank you so much! Will massively recommend it to anyone starting or on their handstand journey!
Kendall Steventon - @upsidedownkens
Blocks & Board Board is helpful in providing a flat surface. The blocks ease the pressure off the wrists and good for shoulder engagement. Great quality and service 🙂
Diane Stansfield - @dianestansfield
Amazing Products I purchased the handstand board and blocks after a bit of online research. I had doubts about the board size, I got a small one and feared it might be too small. Well, both the handstand blocks and board exceeded my expectations. I love everything about them: the size, the anti-slip surface, the design (they look so cool in wood with the black paint), the packaging they were wrapped in. By the way, the t-shirt is so cool, too. Thank you very much.
Franca DˋIncau
I will be 45 years old in August and never thought I would enjoy being upside down so much and be making such massive progress. The most impressive thing about the programme are the videos that are so easy to follow. The mixture of strength, mobility and stretching exercises are so good. I’ve seen a massive improvement in shoulder strength and flexibility. Your encouragement and support has been key in me achieving my first handstand hold away from the wall this week! Handstands are are so addictive! I will be continuing with the programme as I really want to keep progressing. Thanks for everything.
Julie McAdoo - @ja.mcadoo
Fun learning new skills and development Amazing! Is the word I would use. Handstands are something I LOVE and Natalie has a great way of teaching but also making you feel super comfortable. I traveled from Surrey to Manchester to come to this workshop. The workshop was packed with SO much info but also in a way that you wouldn't forget -because of the fun drills and explanation along the way. If you're looking for a beginner or improver handstand workshop, this will suit both and you will be tired but in a good way by the end. Such great touches with goodie-bags and personalised feedback. Most in depth handstand workshop I've been to so far. Couldn't recommend enough!
Zoe Mills - @zoealisamay
Best investment Loving the workouts and drills . Working from the basics has helped me understand the foundation skills needed to feel confident getting upside down. Having the help and guidance with the program has given me a clear direction with my training and I can’t wait to keep going and keep progressing.
Marcelle Domingo - @marcelle_domingo
I’ve always avoided handstands because I was so scared of being upside down, or not trusting that I’d be able to hold my weight through my hands . I thought it was time for me to focus on my fear during lockdown when I seen someone else go from barely kicking, to kicking into a free standing handstand after doing the Handstand Movement 30 programme There were times when I wanted to give up and skip through exercises, I felt so far from being able to even kick up against a wall. But when I realised just how much everything in Natalie’s program is geared towards gaining that strength and confidence in the handstand, the results followed quickly. My dread of handstands has now turned into an excited addiction.
Carly Stevens - @carlylouisestevens
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