How To Fix Banana Handstand
In this blog we will teach you how to fix your banana handstand. We will also give you the best exercises that will make your handstands go from a banana handstand to a straight handstand. If you are still struggeling to get your first handstand you should check out our blog on that subject. One thing that is really important for the a straight handstand is posterior pelvic tilt. Posterior pelvic tilt is when your pelvis is tilted backwards, 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. There are multiple variations of the handstand such as the L-sit to handstand and Handstand push ups.
The Full Journey Program will learn you all of these variations.
Tip: Stand up straight and arch your back, back and forth, as shown in the video. Once you have done that a few times try this: Pull your belly in and squeze your abs. Also active your glutes. Keep tension on these muscles and try to arch your back the same way as you did earlier. You will probably notice you can’t arch your back anymore. This is exactly what you need to once you are in the handstand position.
Core strenght is very important when youre trying to do the straight handstand. We will give you some core exercises to active posterior pelvic tilt:
Exercise 1: Hollow Body Hold, 1 Minute.
A common mistake people make with this exercise is they have an arched back, you need to keep your back as straight as possible.
Exercise 2: Superman Hold, 1 Minute.
A common mistake people make is that they don’t have their quads off the ground, also the back has to be straight not arched.
Exercise 3: Put your feet on the ground and lay down on your Chest with your arms in front of you. Now put your glutes and legs up while keeping your feet, Chest and arms on the ground. You can do 2 variations of this exercise: A Hold or dynamic movement. With the dynamic exercise you move from picture 1 to picture 2 and back.
One more important thing for the handstand is to work on you shoulder mobility and scapula strenght. You can do this by doing handstand scapula push ups against the wall or by doing regular scapula push up.
This is everything you need to know on how to fix the banana handstand.
Check out the video down below to see us perform the exercises.
Please let us know, if you have any questions about a specific subject, we are happy to help and make a video about this 🙂
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