Handstand Actions
LEAN, GRIP, PUSH
HANDSTAND ACTIONS
Handstand isn’t something we conquer in a single class, it’s a layered process that demands repetition and refinement. There are certain key handstand actions that are non-negotiable: lifting the shoulders up to the ears, rounding through the spine, and gripping the fingers into the ground. These all support stable alignment. Matt’s consistent cueing of “Lean, Grip, Push” is the anchor in every workshop, class, or immersion where handstands are taught. In today’s video, Matt demonstrates a series of drills that highlight these exact foundations, reinforcing how essential they are to every phase of the posture. When these elements work together, they become a recipe for balance, strength, and progression.
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- Wrist Strength For Balance
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- Effective Wall Drills and What To Avoid
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STRADDLE JUMPING JACKS
The first drill Matt demonstrates is a potent reminder that even the simplest shapes require deep awareness. Straddle jumping jacks refine the handstand actions we aim to ingrain. As we hop the feet wide and together, we maintain the cues: lean forward, grip the ground with our fingers, push through the shoulders, round the back, and keep the elbows straight. When we hop, it’s common to lose structure, fingers relax, elbows bend, and weight dumps into the wrists. But the key is continuity: every second in motion must include the lean, grip, and push.
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HANDSTAND ACTIONS: LAYER THE DETAILS, EXPAND THE POSSIBILITIES
TUCK AS PREPARATION FOR STRADDLE
Matt breaks down a tuck-to-straddle progression that keeps us rooted in the core handstand actions. With the back facing a wall, one foot rests on a block while the other leg tucks. The foot on the block transitions between plantar and dorsiflexion to help locate optimal hip-over-shoulder alignment. This small movement fine-tunes our awareness of stacking. The next step is a leg switch—moving from tuck to kick-switch and landing softly with the other foot. Finally, we attempt to hold the tuck shape, continually engaging the lean, grip, and push. This preparatory drill sets a strong foundation before even approaching the full straddle.
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STRADDLE PRACTICE
Building on the straddle jumping jacks and tuck work, we now lean into the full straddle. With legs wide and fingers anchored, we hop into a frog-like position, expanding our legs while keeping our center of gravity aligned with our hands. Over time, we explore transitioning from feet closer together into the wide-leg straddle in the air. For some of us, keeping the feet wide before jumping is a better entry point. The goal isn’t just to hold the shape, but to hold it with integrity — hands grounded, shoulders active, and spine engaged.
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CONNECT TO HANDSTAND
Connection comes through consistency. The handstand actions that once required so much mental effort begin to settle into the body over time. Leaning, gripping, pushing, keeping the ribs in, and actively reaching through the shoulders all combine to form the base of control. We learn to identify energy leaks like elbow bends, shoulder collapse, or relaxed fingers and reclaim our structure in the moment. This is the difference between practicing handstand and embodying it. When we layer the details, we expand the possibilities. And with every rep, we get closer to owning the posture, rather than chasing it.
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Article by Trish Curling
Video Extracted From: Inversion Immersion
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