A handstand is a balancing movement where an athlete inverts their body and balances on their hands. There are two types: straight back and backward curved. Handstands require upper body strength, flexibility, and balance and are important in yoga, gymnastics, and dance. Variations include splits and one-handed handstands.
A handstand is a balancing movement in which an athlete inverts their entire body, and instead of balancing on their feet, they balance on their hands only. Handstands are a crucial part of both yoga and gymnastics and can be important for some styles of dance, including acro dance and break dancing. They are difficult to perform, requiring a substantial amount of upper body strength, decent flexibility, and exceptional balance.
To perform a handstand, an athlete must first place their hands on the ground with the palms down and fingers extended. Hands should be slightly wider than shoulder width, and arms should be locked at the elbow. The athlete then walks their feet toward their hands, causing the body to invert as they approach being perpendicular to the ground. Finally, the athlete lifts their legs into the air and lifts them toward the ceiling until they are in a straight line, perpendicular to the floor. The toes should always point towards the ceiling.
There are two main types of handstands. The first is the straight back handstand, in which the body is completely straight and forms a line perpendicular to the floor. This type requires the athlete to keep their head and neck in line with a straight back. This version requires the athlete to use the heels and fingers for balance, because the rest of the body must remain as still as possible. The upright back hand position is common in yoga and gymnastics because the firm body posture allows for more variation in overall form.
The other main type is the backward curved handstand. This type of handstand allows the athlete to round the back and bend the neck slightly backwards. This technique is slightly easier, because the athlete can adjust the curve of the back and the position of the head to make small adjustments in balance. This version is common among dancers and cheerleaders who often perform hand-walking moves. It’s much easier to move your hands while performing a back-bent handstand, because your hands aren’t the only means of balance.
There are several handstand variations that athletes and dancers can perform. It is possible to do side splits and front splits with the legs while performing a handstand. Bending the knees to varying degrees is also possible. Athletes with exceptional strength and balance can even perform one-handed handstands.
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