Hey everyone! This week I wanted to do something a little bit different and post a tip. In my sheSTRENGTH group, each week we focus on a new skill to practice. Each of these skills work toward a bigger goal. For example, many of my gals have a goal of doing a pull up. So some of the skills we work on are: grip strength, bar hand hold, hollow rock ab strength, upper back strength, bicep strength, etc. There are exercises and progressions we practice to improve upon.
And there is something about the progression and skill practice that keeps people fighting. It keeps them showing up. Wanting more. It creates a discipline to the daily workouts outside of the normal motivations like "looking good" and "losing weight."
So this week's skill practice was handstand progressions. Many of my gals have a fear of kicking their feet over their head. OR, are unsure whether they have the upper body strength to maintain their handstand hold. So the video I'm going to show below is a progression to that.
1) My first suggestion is to lay over the back of your bed or couch and slide your head off the end like a child does facing toward the bed...and just hang out there for a few seconds at a time. Press your hands into the floor and work on holding your head and shoulder weight while your body is supported. This will help you get a feel for being upside down. I'd practice this a few times a week.
2) My second suggestion is to then practice kicking over from the position mentioned above, only this time lay on your back on the bed with your head facing away from it. Walk your feet in close to the end of the bed where you are laying and kick one leg over and then the other. While you are doing this, press your hands into the floor really hard and tight. Lock those shoulders to your ears. This will help you maintain a strong position to hold your body weight while you kick over.
3) Next, move to a wall. Practice walking your feet up and down the wall in a prone plank position. This sort of helps you gauge your core strength and abilities to hold your bodyweight a little more than with the full support of the bed. As your progress in this, like in the first part of this video, practice walking your hands in closer and closer to the wall. Until you can hold it for a good 10 seconds before coming down.
4) Lastly, expect FULL shakiness! hah! Your body is working hard, it's OK to shake.
For more tips and tricks like this one, check out my 4-week template to strength training tips and safety in movement here, I will email you daily with workout tips and tricks to improve your strength with a few sets of dumbbell or a band. Great for beginner's learning how to lift weights for the first time!
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