20min Beginner Handstand Workout | Full Body Follow Along

Free customized handstand workout:
courses.coachbachmann.com/fre...
From warm up, to technical refinement and conditioning.
20min is only 1.39% of your day. That is all it takes to make serious changes to your handstand abilities and over all physical capabilities.
This well designed routine will help you build strength, coordination, body awareness and full body control. If you are just getting started with handstand start slowly and build your training gradually over time. Come back and do this or any similar routine up to 3 times per week.
Get to work!
Learn more about Handstands, Flexibility and Calisthenics:
courses.coachbachmann.com/kno...
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Timestamps:
00:00:00 Intro
00:01:07 Scap Elevation Warm Up
00:03:12 Coordination Cat’n’Cow
00:04:13 Wrist Warm Up
00:05:35 Quadruped Stability Sequence
00:09:02 L Handstand Walk
00:11:08 Forearm Tuck Extension
00:14:17 L-Tuck Variation
00:16:08 Conditioning Drop Set

[@christianfarina3056]

There is no one on YT who teaches handstand training like you. I have tried to learn the handstand for years with no success. I have been following your advice for only a few weeks and I have improved greatly.

[@CoachBachmann]

Thank you so much! It means a lot hearing this!

[@thejc.designer]

Thank you for the free workout, wonderful to add to my current handstand training!

[@strugglemovement5286]

These video series has been in my routine. No words to thank you…

[@CoachBachmann]

Love hearing that! Thank you for training with me!

[@savagetheentertainer]

This video deserves a chef's kiss 💪🏾

[@haseebchaudry8054]

I have been following Coach Bachmanns program for four weeks now and I am getting way stronger, best handstand progressions!

[@CoachBachmann]

Great to hear! Well done for putting in that work! Keep it up!

[@w-e-a.c..2264]

Grateful and happy to have you sir!

[@stephannaviavalencia8617]

Tons of value, thank you very muuuuch

[@WillSmith-vi1cm]

Thanks so much for this!

[@mgr.dagmarsemerakova8240]

there is no video from you that I wouldn't love. You keep the fun, and your drills are awesome, helpful, and informative... Amazing content! thank you!

[@dirtworshiper2800]

I keep watching all of your vids and maybe one day I will be this limber and be able to walk around while in a handstand. Thanks for all you post.

[@eminecobanoglu630]

Super actions, thanks

[@roxanneroxanne7856]

Your knowledge and experience clearly show in your routines. Grateful that you share these for those of us who can’t attend your training. Do you recommend doing a single routine 3x week or 3 different routines of yours 1x week each? Are there tips you have for choosing which routine to work on?

[@davidmatthews6233]

New to your channel, new to handstand sessions, Wow!!! Its amazing how children can do these effortlessly, yet us grown ups struggle so much, its going to be a long process(but enjoyable)

[@CoachBachmann]

Welcome to the new world ;)

[@MarincaGheorghe]

This is different ! doing most of my work at the wall, but this box usage is gold.

[@willianfreitas8005]

Cara que treinamento sou do brasil mais é muito bom obrigado

[@sarcasticundertones3513]

As a beginner, this is such helpful content.

[@user-cv6rg7wd6n]

Can't wait to give this a try. Shoulders are still aching from three days ago! So another couple of rest days and I'll give this a go!

[@CoachBachmann]

Hey, If you want to improve your handstands I recommend resting no more than 1-2 days between sessions. If your shoulders are getting too sore to train your session is either too hard or your recovery is not great. Make sure you get enough sleep and that you follow a high protein diet! Let me know how you like the workout!

[@user-cv6rg7wd6n]

@@CoachBachmann thanks so much for your reply. I have been doing just plain chest to wall handstand holds and occasional pike push ups. I haven’t been able to break through a chest to wall handstand hold for longer than 15s, then 12s, then 10s…I have been doing to failure each time. So I recently tried doing shorter holds of about 9s and doing four sets, with occasional balance training. My last session I did this and then four sets of dips to failure. So I think it’s been overtraining. My sleep is usually good, but this week has been very stressful and sleep not so good!

[@pteronurabra]

Thank you so much for sharing this workout!! It will definitely help me with awareness!! Thank you!!💫🙌

[@CoachBachmann]

Happy to help!

[@summercarson]

I love your videos, you are the only trainer on KZbin who has made me improve and after I get off work I get excited to train with your workouts. Keep posting!!!

[@CoachBachmann]

Awww. Thank you!! More coming soon :)

[@antoniohill436]

Thank you for this!! This will give me the confidence and strength that I need to accomplish my goal of the handstand😊

[@CoachBachmann]

Love that!!

[@Saraeid92]

Is it possible to do a follow along like this one for the kickup? Thank you

[@adriankohr1568]

Thank you for sharing this routine! Would you recommend doing an extra warm up (f.e. your 15 minute routine) before attempting the routine or is the warm up included enough to start right away?

[@CoachBachmann]

This routine comes with a pretty decent warm up. you dont have to do more than that on top.

[@AZ-wu8cv]

Handstand master, thank you for posting but I think this is a very hard for beginners! I have attended 25 handstand lessons so know the basics but I couldn’t follow this and mostly had to stop after warm up to do other easier drills I have poor hamstring flexibility so I can’t get in a straight like with hips over hands and it took me many attempts to get the pike shape which you were correct was possible with bent knees and feet wide apart but I had to find a higher box to start from It is a great video and it has drills which I have done in handstand classes which can’t be found on follow alongs but please it would help if you did another follow on with some regressions as this is more intermediate level and it requires me to video myself and watch back However thank you for this. I will use it.

[@CoachBachmann]

Hey, Sounds to me like you are making it work and growing with the challenge! I love that for you. You mention that you have to film yourself and watch the video back and the. You hit proper form. Sounds to me like you are doing a perfect job managing the challenge and it sounds like this is actually exactly the right level for you ;) I don’t think you need an easier handstand workout. You need hamstring flexibility training. Increasing your hamstring mobility will make your handstands significantly easier! Where are you taking handstand class?

[@AZ-wu8cv]

⁠@@CoachBachmannI go to handstand classes in uk. They have them in a few places. I think I can do but I’m not really a beginner in that sense, but drills like going on forearms on a box and raising one leg straight is not intuitive and this makes it challenging I think My point was maybe you could do like how to start in handstand video as there does not appear to be good quality video from gymnastic style or experts online to take someone from no background to doing basic drills. Up to you however but thanks for your reply. 🎉 Unfortunately this is not taught well.

[@sameersiddiqui7139]

what could be the reason that in the pike L handstand you displayed, I am not able to align my hips over my shoulders and hands, even with legs bent?

[@CoachBachmann]

Could be a couple of reasons. I would have to see it. Most likely it is about muscle engagement. You have to use your lower back muscles to actively pull your hips into an anterior pelvic tilt. Actively arch your lower back to get the hips towards the fingertips. at the same time push hard with your shoulders to resist the added pressure. At the same time it could also very possibly be that your box is not high enough!

[@sameersiddiqui7139]

@@CoachBachmann thank you for the helpful advice, will try all of these

[@lolashowme]

Hi! Do you have the name of this elastic band? The only ones I'm finding online have handles.

[@northlondonkyokushinkatecl7674]

❤❤❤❤🔥🔥🔥💥🙏👍

[@masoodali8517]

I can do 10 pike push ups, my legs stay at 31inch high surface, and my body make a 90 degree, i do overhead full range of motion. I can do 60 seconds of back to wall handstand, and 30 seconds of chest to wall handstand. 35 push ups. 60 second frog stand. 5 seconds to tucked planche. Am i ready, please reply?

[@CoachBachmann]

You are absolutely ready for what ever you want to learn! You have come far! Congratulations!

[@nikhilsrl]

How do you get your leg up straight for the forearm stand from the box. My legs just refuse to straighten. I can do a chest to wall handstand

[@CoachBachmann]

Hey, thx for training with me! It is always a bit difficult to make a guess about why your handstand might look a certain way without actually seeing it but I can think of 2 reasons why your leg might not straighten. 1) you are lacking shoulder mobility/your hands are not close enough to your body. If your shoulders are not underneath the hips the line between your shoulders and hips is diagonal and the leg the moves up becomes an extension of that line making it impossible to straighten out. 2) You are lacking hamstring mobility. If your hamstrings hold you back it is very difficult to straighten the leg. Stretch your hamstrings over time and stretch your hamstrings between sets to make the drill a bit easier. Additionally, see if you can find a higher box. That usually really helps too! Let me know how this works out for you or if you need any additional help

[@nikhilsrl]

@@CoachBachmann Hey Coach, Thanks for your response. I think it's likely the second reason and I am working on my hamstring flexibility.