Today I want to go over 5 bang for your buck, tried and tested drills that will benefit anyone. The idea here is to get strong in order to be able do even more of the fun things. Core stability and healthy shoulders are important for almost all athletic pursuits. Especially the practice of handstands and hooping.
If you are NOT currently incorporating these movements into your practice sessions I am excited for you.
You have so much to gain.
Lets dive in.
External rotations
- Get into a seated position as shown. Place your elbow on the top of your bent knee. Retract or pull back your working shoulder throughout.
- Slowly slowly lower the weight then lift it back up to the starting position.
- Keep your elbow bent at 90 degrees the entire time. You should only be rotating at your shoulder joint.
Band rows
- Begin in a seated position on the floor with legs straight out in front of you.
- Holding the band, place the centre of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.
- Sit tall with abs tight and hold the band in front of you with your elbows bent next to your side.
- Pull the band towards you and squeeze your shoulders blades together.
Scapula pushups
- Get into a high plank position as shown.
- Grip the ground with your hands and rotate your elbows outward.
- While maintaining your form, keep your arms straight and retract your shoulder blades by pulling them back and together (like your trying to grip a pencil).
- Next keep your arms straight and protract your shoulder blades by pushing them away from each other, Think of an angry cat! That is one rep.
- You should be pausing for 1 second in both the retracted and protracted positions during the set.
- If this exercise is too difficult you can perform the exercise from the knee’s instead of feet.
Super person
- Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you. Both the arms and leg can be roughly shoulder width apart.
- Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs off the floor, or until you feel your lower back muscles contracting. Engage your glutes and the muscles between your shoulder blades simultaneously.
- Hold for 1 minute. If not possible yet break that minute into multiple sets resting in between each one. For example 2 x 30s or 3 x 20s.
Dish
- Lay flat on the floor on your back
- Flatten your spine ( There must be no gap between your back and the floor throughout)
- Lift the legs of the floor and crunch your upper abs so the shoulder blades are no longer in contact.
In order of difficulty:
- Progression 1 is with the knee’s bent into the chest.
- Progression 2 is with straight legs aiming to eventually have the heels just off the ground.
- Progression 3 is with the arms held out straight behind you.
Now you may be wondering how and where to fit this in to your weekly handstand or hooping training schedule.
Here are some options :
- As a warmup before your main handstand or hoop practice. In this scenario 1 set of the dish and super person and 2 sets of everything else works well. (3 x per week)
- As conditioning at the end of practice or on a non handstand or hoop practice day. 2 sets of the dish and super person and 3 sets of everything else. (2 x per week)
Remember as with anything. The number 1 priority is to be consistent. Especially when it comes to handstands and hooping!
Have fun!
=)
Sundi
Want in on the handstand game? Or want to check out the amazing that is Sundi?
Right here: www.subyhandstands.com
