In this lesson, you will learn how to perform a gymnastic straddle handstand. This is when you place your hands on the floor, shift your weight onto your hands, and open your legs sideways. Be sure not to bend your knees or jump into the handstand. This technique requires good balance, some shoulder and abdominal strength. Once you are able to do a straddle handstand, try the straddle press handstand—which is quite similar, but in this case, you start from a straddle planche and lift your legs without letting your feet touch the floor.
Find more gymnastics instructions in the Artistic Gymnastics section.
Execution
- Starting Position
- Place your hands on the floor and fully extend your elbows.
- Begin with your hips as high as possible and your feet very close to your hands.
- The straighter the line from your hands to your hips, the better.
- You can also separate your legs slightly and stand on the balls of your feet.
- Distance between your feet and hands: Approximately one forearm length.
- Lift Your Hips
- The first thing you need to do is push your hips upward and align your arms with your upper body (spine).
- If you were looking at the floor before, now look straight ahead.
- Slowly shift your weight onto your hands. At first, it’s okay to jump a little. However, as you progress, you should aim to execute the straddle handstand without generating momentum (i.e., in slow motion).
- You should lean forward a little, as shown in the illustration. This requires some shoulder strength, but not too much.
- If you bend your knees, jump, and kick your legs up, you won’t get used to the proper technique. There are several exercises to help with this (see the "Trainer's Advice" section).
- Legs Spread Apart
- Once your feet leave the floor, spread your legs as wide as you can.
- If you kept your legs together, it would still be possible to get your legs up, but you would have to lean forward more, which requires a lot more strength.
- Alignment and Control
- Keep your arms aligned with your spine (upper body) and slowly lift your legs while focusing on control.
- In the beginning, you might raise your legs a bit too quickly, but with practice, you’ll gain more control over the straddle handstand.
- The slower, the better!
- Remember to open your legs sideways! This helps with balance, and your hips will be slightly beyond your hand level.
- Your center of gravity should be right over your hands (see the illustration).
- Achieving Vertical Alignment
- In the second half of the straddle handstand, bring your shoulders back over your hands and align your body vertically.
- Fully extend your body, close your legs, and push your toes up as high as possible (refer to the normal handstand lesson).
Advice
- Practice the normal handstand before attempting the straddle handstand.
- Engage your abdominals from the very beginning. Do not hollow your back.
- Keep your knees and elbows fully extended throughout the entire exercise.
- Don’t jump! Shift your weight onto your hands slowly.
- Once you have mastered the straddle handstand, try the straddle planche handstand.
- Also, try this in reverse: Start in a normal handstand, spread your legs, and then lower yourself slowly (ask your coach for assistance).
Exercises to Help with the Straddle Handstand
- Straddle Rolls:
Start in the same position as a straddle handstand (with fully extended elbows and straight legs), then roll forward. Hold the position before rolling onto your back for a moment.
This is similar to the first half of the straddle handstand, where you shift your shoulders forward and open your legs. The goal is to hold and balance briefly before rolling. - Assisted Practice:
Ask your coach or a training partner to kneel behind you and support you at the hips. - Handstand with Wall Support:
Place your hands about one elbow length away from a wall.
As you push your hips up and shift your elbows forward, let your back rest on the wall briefly.
Perform this as slowly as possible, and try not to crash into the wall.
Suggestions for Progression
- Gymnastic Handstand
- Gymnastic Handstand Turn
- Handstand to Bridge
- Gymnastic Front Roll
- Handstand to Front Roll with Extended Legs
- Front Handspring
