Downloadable PDF program · by Wes Hendricks, DC
Handstand Development Program
Are you looking to get a freestanding handstand or make your handstand better?
This program will safely and effectively get you there.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap the video link next to any exercise to watch a demo.
60 sessions
over 20 weeks
3 days a week
4 is also fine, on top of your normal training
98 pages, downloadable, for any device
Video
demo and tutorial for every exercise
The program is a PDF. Here it is on a tablet and a phone.
A word from Ryan
The Handstand Development Program was written by Wes Hendricks, DC, and we publish it here at Movement Fix. Wes is a chiropractor, human performance and movement specialist, and athlete. He has coached thousands of people into getting and improving their freestanding handstand, and he has competed multiple times at the CrossFit Regionals as an individual. Here is his own welcome to the program.
Ryan DeBell, MS, DC
Founder of Movement Fix
A note from Wes
I'm a trained sports chiropractor and have worked with thousands of functional fitness athletes helping them develop their body weight skills, including developing and mastering their handstand.
Unfortunately, when most people approach handstand training, it consists of numerous attempts of just kicking up and hoping for the best. That doesn't work.
This program lays out how to train smarter in order to develop the correct muscular balance and connective tissue strength to progress your performance while reducing your chance of injury.
I hope you enjoy this program and have great success!
Wes Hendricks, DC
Author of the Handstand Development Program
Who it's for
Who this program was designed for
This program was designed for people who want a freestanding handstand: their first one, or a better one.
You have never done a handstand
This program was designed to help you achieve a handstand.
You can hold one a little, but your form isn't great
It is perfect for you to further develop your handstanding abilities.
You want to build it over time
Developing a freestanding handstand is a process that takes time. We are realistic with our expectations.
Good to know
Minimum entry. As the minimum entry, we recommend you can wall climb into a 10 second chest to wall handstand hold, as shown in the video. Watch it in the sample clips: Chest to Wall Handstand 1, Demo (0:20)
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Never exercise into pain.
What you'll gain
The three big components you need in a handstand program
If you are trying to improve your handstand and aren't training these three things methodically, it will be challenging to get the results you are looking for.
1
Mobility
To have a great handstand, you need mobility in your wrists, upper back, and shoulders.
2
Core Strength and control
A great handstand requires a strong core that you can control.
3
Handstand Specific
Progressive handstand specific drills are critical.
4
A step-by-step path
The program has 5 phases over 20 weeks, and each phase builds on the one before.
5
Know when you are ready to move on
Each new phase has entry requirements. If you do not meet them, you repeat the phase.
6
Train smarter and safer
It lays out how to train smarter, to build the right muscular balance and connective tissue strength while reducing your chance of injury.
Inside the PDF
Here is an inside look
One PDF file, 98 pages, 60 sessions. This is what is in it.
1
Welcome, rules and how to use the PDF
A welcome from Wes, six rules, the training schedule, how to read a session, how to use the PDF on a phone, computer or printed, common questions (how to bail out of a handstand, the correct hand position), and the equipment list.
PDF pages 2-12
2
60 training sessions in 5 phases
Sessions 1-12, 13-24, 25-36, 37-48 and 49-60. Each has a check box, its exercises with a Demo and a Tutorial link, and a notes box. Entry requirements come before each new phase.
PDF pages 13-69
3
Coaching notes
27 coaching notes, one page each: the equipment, step-by-step instructions, common errors and extra notes.
PDF pages 71-98
A real page of the PDF: the training schedule.
A real page of the PDF: a coaching note.
How you will progress
5 phases, each one building on the last
Every session in a phase is the same workout, so a phase is one workout done 12 times. The PDF says why: your body will become better at whatever you do over and over again.
Phase 1
SESSIONS 1-12
- Basic wrist mobility and intrinsic hand strength
- Shoulder flexion and extension mobility
- Introduction to pelvic positioning, patterning, and core strengthening
Phase 2
SESSIONS 13-24
- Advancement of wrist mobility and hand strength
- Continued shoulder flexion and extension mobility work with more complexity
- Continued core strengthening
- Introduction to weight distribution in heel of hands, palms, and fingers
Phase 3
SESSIONS 25-36
- Continued work on wrist mobility and hand strength
- Addition of thoracic spine extension with continued shoulder flexion and extension work
- Continued core strengthening
- Advancement of weight distribution drills
Phase 4
SESSIONS 37-48
- Continued work on wrist mobility and hand strength
- Continued work on thoracic spine extension, shoulder flexion, and shoulder extension mobility
- Continued core strengthening
- Introduction to kick up drills
Phase 5
SESSIONS 49-60
- Continued work on wrist mobility and hand strength
- Continued work on thoracic spine extension, shoulder flexion, and shoulder extension mobility
- Continued core strengthening
- Begin freestanding drills
How a session works
Every session shows you what to do, and links to the video
Each session lists its exercises in cycles, with the reps or time for each. Every exercise has a Demo link and a Tutorial link.
Demo videos are short videos showing the exercise. Tutorial videos are a full explanation.
It is written for 3 days a week (4 is also acceptable), layered on top of your current programming. We recommend Days 1, 3 and 5, with the other days off.
This is a real page of the PDF: Sessions 1 and 2.
Check it off
Each session has a check box next to its title. Tap it to mark your progress.
Write your notes
Each session has a notes box, so you can write down training notes.
Tap to watch
Tap the Demo or the Tutorial link to open the video for that exercise.
Can I see a sample? Absolutely!
Watch a sample from Phase 1 and 4
These are the same video demos and tutorials that are linked in the PDF. Press play on any of these.
Delivered as a PDF
A PDF you can use anywhere
We deliver this program to you as a PDF, so it is easy to open and use on any device. After you buy, you get an email with a download link.
The program comes as a PDF that you can fill in with training notes, check off sessions, and tap video links to full video tutorials and short video demos.
- On your phone (the best way). The free Adobe Acrobat app on iPhone and Android lets you check off sessions and take notes
- On a laptop or desktop. Use any PDF reader; Adobe Acrobat is recommended
- Printed. Print it and write your notes by hand
- No login needed. Once you have the PDF you do not need to log in to use it
What you'll need
- Kettlebell (1 between 18-35 lb)
- Light dumbbells (a pair of 5 lb and 10 lb)
- PVC pipe or dowel
- Bench
A few exercises also use a squat rack and barbell (German Squats), a foam roller and a weight plate (Loaded Shoulder Flexion): see the coaching notes.
The PDF open on a phone.
Who made the program
Wes Hendricks, DC
Wes Hendricks, DC, is the author of this program. He is a chiropractor, human performance and movement specialist, and athlete.
Wes has coached thousands of people into getting and improving their freestanding handstand.
Having little training throughout childhood, Wes developed his handstand as an adult. He has competed multiple times at the CrossFit Regionals as an individual.
Published by Movement Fix.
FAQ
Frequently asked questions
Is this an online course?
No. Handstand Development is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer (or print it). Next to every exercise in the PDF there is a link to a short video demo and a longer video tutorial, so you can see how to do it.
What is in the PDF?
The PDF is 98 pages. It has a welcome, the rules, the training schedule and how to read a session; 60 training sessions in 5 phases, with entry requirements before each new phase; and 27 pages of coaching notes with the equipment, instructions and common errors. Every exercise has a Demo link and a Tutorial link.
Can I see a sample?
Absolutely! Press play on any of the sample clips above. They are the same videos that are linked in the PDF.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. Use the PDF on a computer, tablet or phone (the free Adobe Acrobat app on iPhone and Android lets you check off sessions and write notes), or print it. Once you have the PDF you do not need to log in to use it.
Is this program for me?
Yes, absolutely. This program was designed to help you achieve a handstand and to further develop your handstand if you already have one. If you can hold a freestanding handstand a little but your form isn't great, it is perfect for you. You do need the minimum entry: a wall climb into a 10 second chest to wall handstand hold.
Am I ready to start?
You are eligible to do this program if you can wall climb into a 10 second chest to wall handstand hold. The demo video shows it.
How is this different from other programs?
Developing a freestanding handstand is a process that takes time. We are realistic with our expectations. This program consists of 60 training sessions over five 4-week phases. It isn't about learning tricks to have a better handstand. It is a fundamental development program to build mobility in the wrist, thoracic spine, and shoulder; core strength and positional control; and better balance and body awareness.
How often do I train, and is every session the same?
3 days a week (4 is also acceptable), on top of your current training. We recommend Days 1, 3 and 5, with the other days off, and never more than two days of consecutive training. Every session in a phase is the same workout, so a phase is one workout done 12 times. The PDF explains why: your body becomes better at whatever you do over and over again.
What equipment do I need?
Kettlebell (1 between 18-35 lb); Light dumbbells (a pair of 5 lb and 10 lb); PVC pipe or dowel; Bench. A few exercises also use a squat rack and barbell (German Squats), a foam roller and a weight plate (Loaded Shoulder Flexion): see the coaching notes.
How do I bail out of a handstand?
The PDF's Common Questions page links to a video that shows how to bail out of a handstand. Handstanding has an inherent risk of falling, so use caution and use appropriate spotters, the wall, or a coach if needed.
Will it help with an injury?
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Check with your doctor before you begin any new exercise program, and never exercise into pain: none of the exercises in this program should be painful.
What happens if I need help?
We're here for you! You can reach out to us via email at [email protected] with any questions and we'll make sure you're taken care of.
Do you offer refunds?
If you request a refund within 30 days of your purchase, you are eligible for a full refund. If you'd like, you can read our refund policy and see our refund process here.
Start Now on Your Handstand Journey
Ready to get started on your journey to developing a freestanding handstand?
- A downloadable PDF program (98 pages) for your phone, tablet or computer
- 60 sessions over 20 weeks in 5 phases, with entry requirements before each new phase
- A video demo and tutorial link for every exercise
- It's yours to keep. Download it any time from your account
$35.00
One-time payment · Digital download: PDF
30-Day Satisfaction Guarantee
If you request a refund within 30 days of your purchase, you are eligible for a full refund. How it works
Questions before you buy? Email [email protected].