How to fix your Banana Handstand?

Best exercises for a straight handstand

How to fix your Banana Handstand?

How to fix your Banana Handstand? The banana shape when performing the handstand is one of the biggest problems for Calisthenics beginners trying to do a perfect handstand. We got a lot of questions by many of you about how to fix this banana handstand. In this blog post and the tutorial video down below, we will give you beginner tips and the best exercises that will make your handstands go from a banana handstand to a straight handstand. If you are still struggling to get your first handstand you should definitely check out our blog on that subject.

how to fix banana handstand - calisthenics family  how to fix banana handstand - Calisthenics Family

How to fix your Banana Handstand? – Best Exercises

One really important aspect for a straight handstand is the posterior pelvic tilt. The posterior pelvic tilt is when your pelvis is tilted backward, away from its neutral position. In this pelvic position, the tailbone is tucked in under the body and the front (anterior) portion of the hips tilt up and back. If you want to go from a banana handstand to a straight handstand you need to get control over this movement. But how can you control this? You will need core strength. Core strength is very important when you are trying to do a straight handstand. We will give you the most effective core exercises which will help you to control your upper and lower body. 

Exercise 1 – Squeeze

With this simple trick you can control your arched back:

  • Stand up straight and arch your back;
  • move back and forth, as shown in the video;
  • once you have done that a few times try to pull your belly in and squeeze your abs;
  • also activate your glutes;
  • keep tension on these muscles and try to arch your back the same way as you did before;
  • you will probably notice that you can’t arch your back anymore.

This is exactly what you need to do once you want to move from a banana handstand to a straight handstand. Watch the tutorial video down below to see in detail how it works.

”Core strength is very important when you are trying to do a straight handstand.”

Exercise 2 – Hollow Body Hold

The Hollow Body Hold is one of the most important exercises for the handstand, but also for all other static exercises. 

  • Lay down on your back;
  • put your legs and arms in the air;
  • squeeze your core and activate your glutes;
  • a common mistake people make with this exercise is that they arch their back. Make sure to keep your back as straight as possible and always connect your lower back with the floor;
  • watch the video to see this exercise in detail;
  • try to hold this position for at least 1 minute. 

beginner handstand exercise

Exercise 3 – Superman Hold

how to fix banana handstand - beginner exercise

Let’s move on with the Superman Hold which is also a very effective exercise to get a stronger core:

  • Lay down on your belly;
  • put your legs and arms in the air;
  • make sure that your quads are also in the air, so lay down on your abs and hips only;
  • squeeze your core and activate your glutes;
  • with this exercise, many people also make the mistake to arch their back. Make sure to really squeeze your glutes and abs so it won’t arch;
  • watch the video to see this exercise in detail;
  • try to hold this position for at least 1 minute.

Exercise 4 – Pelvic Tilt Plank Position

With this exercise, we work on the plank in the pelvic tilt position.

  • Lay down on your belly;
  • Put your feet on the ground and lay down on your chest with your arms in front of you;
  • put your glutes and legs up while keeping your feet, chest, and arms on the ground;
  • squeeze your glutes, core and lower back together to make sure you won’t arch your back;
  • watch the video to see this exercise in detail;
  • try to hold this position for 1 minute.

You can also do a dynamic movement of this exercise. With the dynamic exercise, you move your glutes up and down (from picture 1 to picture 2 and back). Make sure to never touch your hips to the ground. Watch the video to see this exercise in detail. With the dynamic exercise, you get a better sense of the dynamic movement that you need to take when you move from a banana handstand to a straight handstand. 

how to   how to fix banana handstand - beginner exercise

 

 

More exercises to Fix your Banana Handstand

Next to the core, it is also important to work on core dynamics in the handstand position. The goal is to implement the exercises mentioned before in the handstand position. Besides that, you should also work on shoulder mobility. When you struggle with a banana handstand, you need to work on opening your shoulders, for example with scapula push-ups. Watch the tutorial video down below to learn how to work on these aspects. Good luck! 

How to fix your Banana Handstand | Watch the video

Learn more Calisthenics Skills

These are the basics to need to know how to fix a banana handstand and how to work on a straight handstand. Once you master the handstand, there are multiple variations of the handstand such as Handstand Push-Ups and the L-Sit to Handstand. Do you want to learn these variations through a well-designed workout plan and with support from us? Then you should definitely take a look at our Full Journey Plan!

When writing this article, more than 2400 people already joined the Calisthenics Family. After reading their Calisthenics Journeys you will definitely want to join as well!

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