Free sources for handstand training

To be able to do handstand may be useful for your pole dance practice as there are many pole dance tricks that require acrobatic skills. In this blog I will share with you free handstand training resources I have been using:

1. Handstand trainer by Kerri Verna

Kerri is well-known within the yoga community and has hosted many yoga challenges on Instagram. She posts many handstand tips on her account @handstandtrainer that I’ve found very useful and implemented in my practice, from finding the correct body alignment to new interesting strengthening exercises for core, arms and shoulders.

2. Off the Pole by Sarah Scott

Off the Pole videos by Sarah Scott help you build necessary strength for pole dance. There are drills and warm ups for handstand as well as exercises for better pole dance technique like Ayesha, deadlift, and Iron X. What I like about Sarah’s videos is that they are short, easy to understand and include variations for different levels.

3. Gymnastics Bodies

The name Gymnastics Bodies itself explains what kind of exercises they offer you. Here you will find a variety of body weight exercises, from handstand, balance, and mobility to calisthenics. Gymnastics Bodies post free videos on their Youtube channel as well as their website. Check them out!

How to utilize your free resources:

The problem I think many of us face is that there is not a lack of resources, but that we do not know how to utilize them. Here are some suggestions on what you can do to make the most out of your practice:

1. Set a specific goal:

A specific goal with what you want to achieve at a specific deadline. Is your goal to manage a handstand by the wall by the end of this year? Or a handstand balance without wall? Handstand by the pole? Write your goals down because they will help you create a clear action plan later.

2. Make a plan

How often do you want to practice per week? How long does each practice last? Do you want to dedicate a full session (i.e one hour) for only handstand? Or do you want to incorporate them as a part of your warm-up/drill (i.e 15-20 minutes) during your pole dance training?

3. Browse through your free resources and make a playlist

Spend some time to browse through the free resources listed above and save those exercises you want to do. You can make a list on Instagram or Youtube to go back later. Use a notebook to write down the name of the exercises, number of reps and setts you should do (Sarah does mention for each exercise how many reps and setts you should repeat).

Then go back to your plan and write down which exercises you’d like to do for each practice session.

4. Practice and create variations in your practice

In order for handstand to come naturally to you, you need to build up those muscle memories, which can only be achieved through consistent and persistent practice. However, do have variations in your practice to make it more fun and interesting, and adjust them as you progress. Research from John Hopkins University shows that ‘making slight changes during repeat practice sessions help people master the skill faster than practicing the task in precisely the same way.’

5. Attend a class

Even though there are many free resources available, I’d strongly recommend that you attend at least one class with an experienced instructor. An instructor will be able to spot you and help you correct your body alignment, such things we aren’t able to find out easily when we practice on our own.

What are your tips for handstand? Do you have any other free resources that you find useful? Write to us at poleinstyle@gmail.com

About Mai:

Mai Phan is the owner of Pole in Style, an online store providing apparel and training tools for pole dance. She also works as a personal trainer in Oslo, Norway and is a certified pole fitness instructor. Mai has been doing pole dance since 2012 and loves how it has given her self confidence and belief in herself.

Follow her personal blog: https://maiphansblog.wordpress.com/