Headstand

Tripod Pike Up to Headstand

  • Place your hands and head in a triangle formation
  • Make sure the crown of your head is on the ground. NOT your forehead
  • Starting with your your legs straight and toes touching the ground
  • Slide your toes towards your chest 
  • When you reach peak compression in the hip, flatten out the back to get the toes off the ground
  • Progressively extend the hip and always making sure the toes stay on top of your hands for balance
  • Reverse the movement

Tripod Straddle Up to Headstand

  • Place your hands and head in a triangle formation
  • Make sure the crown of your head is on the ground. NOT your forehead
  • Starting with your your legs straight and toes touching the ground
  • Slide your toes towards your chest 
  • As you slide the toes along the ground start spreading the legs into a straddle
  • When you reach peak compression in the hip, flatten out the back to get the toes off the ground
  • Progressively extend the hip and always making sure the toes stay on top of your hands for balance
  • Make sure both legs are together when they meet the top of the headstand
  • Reverse the movement

Tripod Tuck Up to Headstand

  • Place your hands and head in a triangle formation
  • Make sure the crown of your head is on the ground. NOT your forehead
  • Starting with your your legs straight and toes touching the ground
  • Slide your toes towards your chest
  • Once you reach peak compression in the hip, bend the knee to bring the toes off the ground
  • Flatten out your back to get your hips over your head and progressively extend the legs UP
  • Make sure the toes stay on top of your hands so you can maintain balance at the top.
  • Reverse the movement

Unilateral Loading Progression Pt.1

If you're bi-laterally loaded (moving while using both hands and/or both feet), naturally your body is moving straight. If you want to turn while bi-laterally loaded, you have to create rotation. But if you're uni-laterally loaded (moving while using only one hand and/or foot), naturally your body will want to turn - typically towards internal rotation. If you want to move straight while uni-laterally loaded, you must resist rotation instead. We've hit on these concepts before with the one-arm push up and pistol, and here is another bodyweight movement to practice core stability under uni-lateral load.

In this video, Carl demonstrates how to use the tripod headstand as a foundation for a uni-lateral movement.  By picking up the legs and twisting the lower body while in a headstand, this is a great movement to strengthen your core stability while transitioning with rotations.  The next level of difficulty would be to touching opposite knees to elbows, which would help build your motor control and body awareness to skill transfer to other movements such as pistols and sports-specific skills.

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