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Circus Training For Fitness – The Handstand

Have you ever seen a fat circus performer? And no, Fat Lady doesn’t count! With all the circus out there these days, we’ve all been to one or at least seen Cirque du Soleil or Ringling Bros. Barnum and Bailey Circus. And what’s the first thing you notice when you’re at the circus? How incredibly strong and amazing artists are when it comes to balance and coordination. Circus performers train their bodies by constantly working to improve their strength, flexibility, endurance, balance, hand-eye coordination, you name it – if it takes physical skill, they do it. And most circus performers I know won’t lift a single weight unless they’re trying to create a certain body image for their particular style of performance.

So how do most of these people get in the shape they are in? It goes without saying that he spends hours a day working on his particular specialty. But when you break it down, they mainly do repetitive bodyweight exercises and lots of stretching. Everything a circus performer does involves an incredible amount of balance and coordination of all muscle systems. More than any other activity, you see these people train for hours and hours to get their muscles to learn one small movement and look fluid and effortless. When my coach told me it would take 2 years to learn to stand on the handlebars of my bike while riding, I thought he was crazy. I spent hours working on that one move every week and got it here and there, but never with any regularity until about 2 years had passed! But once I learned the trick, I never forgot it in my body – it remembered exactly how to balance. My clients are constantly amazed at my balance and I have to keep reminding them that I have been working on these activities all my life.

Most of all, I find that adding circus training to my own and my clients makes it much more fun. Ask any of my clients what they like best about me and I hope the first thing they mention is how much fun they have. I’m a big fan of non-traditional exercise methods like lifting odd objects, my personal favorite is the slosh pipe, using kettlebells, multi-joint movements and anything that challenges your balance. One of the best exercises that requires nothing but your body and a wall is the handstand. And best of all, you’ll always have a party trick to show off your balance and strength!

On the floor

The first task is to work on the core strength needed to learn to do a handstand. Begin by lying on your back with your knees bent and your hands at your sides as if you were going to do a crunch or sit-up. Place your hands on your lower back – you’ll probably notice a gap between the floor and your spine. Work on tucking your hips in so you can lay your back flat on the ground without any space – imagine you have a string tied to your belly button and someone is pulling the string down your back into the floor. The next step is to move your feet away from your body while keeping your lower back flat on the ground. If you can extend your feet all the way out and still have a straight back, the next step is to start lifting your feet off the ground. The closer your feet are to the floor the harder it will be, ideally you should be able to keep your feet pointed with your heels hovering just a few inches off the ground. The key here is to keep your back flat on the ground while drawing your belly button towards your spine. The final step would be to extend your arms overhead, extended as if you were doing a handstand lying on the ground. If you can keep your arms straight and your hands just a few inches off the floor, you’ve got it!

Against the wall

Now we can move on to a handstand while supported by a wall. Safety first! It goes without saying that you should have a nice clean, preferably soft surface with no objects that could get in your way in case you fall on the floor. There should also be no objects on the wall and you may want to wear clean socks to avoid leaving marks on the wall. The first mistake most people make is kicking their back against the wall. When you do this, you arch your back and get the exact opposite of what you’re trying to achieve, which is a perfectly flat back. So what you want to do is start with your butt against the wall. crouched on the ground with arms outstretched in front of him on the ground. Your fingers should be spread as wide as is comfortable, lined up evenly, and your thumbs should be 4-8 inches apart. Then start walking your feet up the wall until they are completely overhead and you are now in a standing position. hands 5-9″ away from the wall; you should now have your whole body, chest and legs pressed against the wall. Try to keep your arms completely straight – elbows should not bend; you want to support your skeletal structure as much as possible and use your muscles to maintain the desired balance. And make sure you point your toes! Hold this position for as long as you can. What you’re trying to do here is build the necessary stamina and strength, as well as muscle memory, to hold the handstand out. THE MOST IMPORTANT PART HANDSTANDS ARE PUSH-UPS AND SHOULDERS RELEASES! In other words, imagine you’re trying to push something that’s above your head, now try to push it 3″ further than you think you can; this extension is the key to keeping your stance and getting it right. the hardest part for you to learn besides the unsupported handstand.

Moving away from the wall

Obviously, your goal will be to do a handstand unsupported by anything other than your own strength and balance. Once you have the strength to hold onto the wall for 30 seconds to a minute, you’ll want to work on moving away from the wall. You’ll still be using the wall while learning, but you’ll be rotating. That’s right, I told you earlier not to kick your back against the wall, but now that’s exactly what I’m telling you to do. The idea is that you now have enough strength to hold yourself nice and straight without a hunched back. So you’ll want to keep your hands within a foot of the wall and kick into a nice straight handstand, remembering all the little things you’ll need to work on, hands together, elbows locked, shoulders out, body straight and toes pointed. If you don’t kick hard enough, you’ll come back down, don’t kick too hard, or you might have to learn how to repair drywall. The best way to prepare for a free standing handstand is to try to come up with your knees pulled into your chest. Once your butt is over your head, extend your legs directly over your head into a straight handstand. With your perfectly straight position, only your toes should be touching the wall – now try to push your feet away from the wall very slightly. You start to feel where the balance point is that keeps you off the wall. And that, my friends, is a handstand! Once you are happy with this whole process, you can start working on the handstand in the middle of the floor.

Unsupported stand

The same principle you used when you were moving away from the wall applies when you are trying to do a handstand in the middle of the floor. When you finally have the strength and balance to hold a handstand close to the wall, you’re ready to go outside. Again, you’ll most likely be afraid of going too far and tipping over – if that happens, you just want to try and turn your body and come down like you’re doing a somersault; another option is to roll out of it in a somersault – try to quickly lower your head to the ground with your chin tucked in, pull your knees to your chest and roll to your feet. The key here is to avoid injury. You don’t want to kick with straight legs as this will likely cause you to topple over. Try to come up with your knees tucked into your chest and once your butt is over your head, extend your legs straight over your head. Just keep practicing with the perfect technique you have now and don’t get frustrated! When I was learning handstand at circus school I had class 3 times a week and it took me almost 3 months to get a really solid handstand!

Beyond the basics

These are the basics of handstand, there are many other tips and techniques you can pick up and more advanced handstand “tricks” such as doing handstand push-ups on or off the wall, push-ups in splits or pike positions. , lowering into an elbow press, handstands, the list goes on…

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