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Isometrics for Better Handstand Positioning | Ep. 120 | Movement Fix Monday

This is part 3 in the 'un-sexy' series on how to improve your positioning using isometrics (see part 1 and part 2 for more isometrics).

This time we are talking about handstands and focusing specifically on the over-arching of the low back that is extremely common during handstands and overhead lifting.

It's actually way easier to go up into a handstand against the wall and let your low back arch to its end range.

Your trunk muscles can be relaxed when you're in that position, but then problem is...something is preventing you from completely folding in half. That something is what are called the facet joints in your low back.

Most commonly in a handstand with excessive arching, the thoracolumbar junction get's used and abused. Thoracolumbar is just a fancy way of saying 'where your thoracic spine and lumbar spine meet'.

One isometric you can use to improve your trunk positioning in a handstand (which we show in this vid) is a wall walk.

In a wall walk you are able to go into different angles more easily, allowing you to get into a better spinal position where you aren't torquing the thoracolumbar junction as much.

Get as close to vertical as you can in the wall walk, get your spine in neutral or slightly flexed, think about pressing your arms and shrugging into the ground, and hold that position until it gets hard or you lose your ability to maintain your positioning. Repeat several times. This is a good starting point and you can layer on more advanced gymnastics drills and progressions over time (and for that I would recommend someone like Shift Movement Science).

Tomorrow (tuesday) at 6pm PST I will be on Instagram Live answering your questions and chatting about isometrics. Hope to see you there.

Ryan

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