How to HANDSTAND HOLD with Gymnast ALEC SMITH (Warm Up/ Drills/ Strengthening Exercises)

[@BallisticTech]

Epic! Wrote up something close below if anyone wants to copy it to notepad My boxes gymnastics class is cancelled this week so I know what I'll be doing this weekend! Wrist Warm up ----------------- Wrist Rolls/Circles - 10 each way x 3 3 rds alternating --Flexer Warm Up (Palms down) - 10 reps --Extensor Warm up (Palms Up) - 10 reps Flat Palm Finger Grip Thingies - 10 reps x 3 Body Warm up ----------------- 3 rds alternating --Pike Bounces - 5 reps --Straddle Bounces - 5 reps Lat/Triceps (Praying for shoulder mobility) Stretch on box/bench with pvc - 10s x 3 reps Body tighteners (on stomach palms facing wall) - hold for 10s, rest for 10s x 3 reps PVC lift (on stomach hands shoulder width) - hold for 10s, rest for 40s x 5 reps Holds & Core Work ----------------- Standing Hollow hold on wall - hold for 30s x 10 reps? Knees on box, chest to box stretch - 5s, back to hollow - 0s x 3 reps Spotted Kick up no hold - 10 reps? Spotted Handstand hold - hold for 10s x 10 reps? Hollow wall facing hold to piked hold - 10s hollow 10s piked x 10? Wall facing Pike hold to 1 leg hold to handstand hold - 10 reps? Hollow walk out on ground - hold for 10s 10 reps x 4 reps

[@TeamRICHEY]

Love this!

[@davidvanbrakel]

This is exactly what I wanted to do. Thanks for sharing!

[@milanetc4865]

THANK YOU!

[@ianstratton1629]

Trying not to be that "I know him!" guy but I was on the same team as Alec growing up when he was still a gymnast. I also coach CrossFit gymnastics now. These drills are legit. This is exactly how we trained them in our gym. We would do this warm-up literally every day. Follow this to the "T" and you'll have a handstand in no time :)

[@TheAaronCarroll]

I wish I could triple smash the like button. I’ve seen hundreds of videos on handstands and it is one of the best ever. Thank you for making your content it really makes a difference. Keep it up!

[@JaymeJackson]

Finally a good explanation on how to get strong at hand stands. Thanks for the video

[@daltonmcmillen995]

no one: Geoff: I'm hollow rock-n-rollin love that guy

[@TeamRICHEY]

Typical dad!

[@magacornpopcorn5915]

One of your best instructional vid's

[@kuyaoli8644]

Going to add this to my daily routine. Thanks for sharing this

[@TeamRICHEY]

Wooo! You’ll be crushing handstands soon!

[@mikevellutini8461]

Not only the best tutorial video you’ve downloaded but definitely the best one I’ve seen on KZbin. I’ll keep this one.

[@TeamRICHEY]

Legend! Glad you enjoyed it Mike!

[@JohnnyFD]

Great video! Thanks to you and Alec!

[@joshmcnulty5950]

Love love love this video!!! Thank you so much

[@clarkete]

An amazing video, love the insight into your seminar with Alec and the quick breakdown of drills and reasoning.

[@TeamRICHEY]

Yessss! Hope it helped 😁

[@filippoferrari5636]

Craig you definitively got it! What a handstand hold!!! Congrats

[@jsevakis]

Spectacular!! I love Alec, I could watch him do weird acrobatics all day. Definitely adding these warm-ups and drills to my coaching!

[@gonzagunther1455]

This must be one of your best videos ever. And you make great videos, but this was the best dude. Love the sick content

[@TeamRICHEY]

Love that you enjoyed it! 🤩

[@johncockerell4060]

I am looking to do my first ever handstand this year so this helps loads thanks.

[@tylerk.7947]

I’ve been training handstands for about two years now. I can hold a pretty solid handstand and all the way up to an advance straddle per probably 30 seconds. But I still struggle with consistently kicking it up and holding it. I almost always miss my first couple attempts. From your video I think I learned that this is probably due to muscle tightness and me not warming up enough. I’m going to give this warm up a shot and I already know it’s going to help. Thanks dude

[@anesbahtic4757]

Definitely a video every Crossfitter should watch! Great content. I will absolutely incorporate these drills in my training. 💪🏽

[@CeylonShooter]

Thank you for sharing.... As always :) I am going to try these drills and post back if I could hold for more than 20 seconds ;)

[@mrflixzer1]

Wwwoow this video is pure gold, thanks a lot for sharing.

[@buffyshinn7745]

I LOVE this video! Thank you for sharing and huge thank you to Alec!

[@MrADancerUK]

Great video. Also shows people that a straight handstand is tougher than walking on your hands. Jas proved it too 🤣. People think it's the other way round. I also try to add 3x hollow back hold (or rocks) for 30-40 seconds to work on the core with everything engaged and a poly pole. Thanks for sharing Craig.

[@sk8terjakes]

I really like this video for just mobility and shoulder health. I’m gonna use these drills before shoulder exercises and the wrists, too.

[@alessandromassami]

Really appreciate it, thanks And Alec is a gentleman

[@ferni14]

wow, that wrist warm-up was great. Cool seminar

[@ignacioaliagavalentin9760]

Thanks for sharing man. Excellent class

[@jameshenderson2062]

Great content Craig and Jas - more like this please

[@myront.miller6868]

Awesome video. I've put this on my to do list for the year (hand stand). It's always funny, the things you can do as a kid without any coaching, and then as an older person/adult...back to the drawing board! LOL

[@MsBlodge]

This is great, thank you!! Been going through your older videos and I'm so glad I found this one! A handstand is one of my goals this year and my wrists are usually pretty sore with front rack so I love all these warmups!!

[@AnAmateurAdventurer]

Incredible information, thanks Alec and Craig! 2020 handstand here we come Also, there's been a Geoff sighting in Bali!!!

[@TeamRICHEY]

Haha the man made it!

[@samuelortegavega824]

More videos like this one please

[@janawarren1204]

LOVE videos like this. Definitely going to be working these warmups and drills into my routines!

[@TeamRICHEY]

Woooooo!

[@FranciscoJoseBenito]

Awesome video!! I can't do handstand but with those drills maybe i Will. Thanks!!!!!!!

[@simonsezz1974]

This is gold, cheers guys for sharing this. I love calisthenics & crossfit and have been struggling with my handstand hold.

[@TeamRICHEY]

Yess! Hope this helps!

[@brandonbench1489]

Heck yes! Thanks Hope to see you in Miami in February

[@TeamRICHEY]

We will be there!

[@brandonbench1489]

@@TeamRICHEY I'll be on the floor volunteering! So excited

[@xanderkoh9085]

Thank you for sharing the seminar! Great stuff!!

[@jmaphysio]

Can always be better at the simple stuff 🔑🔑

[@dualfitness4644]

Favourite video of the year - not bad 3 days in :-) cheers guys

[@jonfrank604]

Awesome, thanks! Super excited to try some of these...

[@benjicash1103]

Took tones of notes! Can’t wait to try it out. Thanks for sharing man!

[@kanebennett6810]

Wearing grey shorts was bit of a skool boy error 🤣 l loved the video attentions to detail was amazing! Thanks 👍🏽👌🏽

[@julien1970]

cant wait to try these drills. Thank you

[@powrunnr]

Thanks for the great content! This is fantastic!

[@TeamRICHEY]

Glad you enjoyed 😁😁

[@AndresRandazzo1812]

Great video!!! Was looking ways to improve my handstand walk

[@TeamRICHEY]

All these exercises will help!

[@paul-andremathieu4332]

Excellent lesson!

[@TeamRICHEY]

🤩

[@iam_Chris_S]

please more Videos like this 👍

[@batmanbegins203]

Thanks Craig for this. Love your vlogs 👏😊 Fan from india 👍

[@paulc9021]

MORE PLEASE !!

[@duncandewaal7022]

Going to be giving this a go the next time that I am in the box😎

[@robtellesson1376]

Maybe I’d had too many drinks in the pool at Tropicola 😂🏖🍻 but I’d forgotten most of this, thanks for the refresher 🤸🏻‍♂️

[@TeamRICHEY]

Miss you bro!

[@ashleyrowe9172]

Thank you for sharing this! Amazing

[@GDTheTrain13]

Really good. Thank you for sharing

[@TeamRICHEY]

Thanks for the support Greg!

[@danlythgoe]

Great video. Thank for sharing this!

[@TeamRICHEY]

🤩😁

[@ezrapatocs498]

Love the insights. Thanks for sharing!

[@victorblaer]

Thanks for this dude. I appreciate your stuff. I want ti cry when it comes to gymnastics. I also cry about water pandas. (orcas)

[@jessicagaspar5401]

Wow absolutely love this video!! Can’t wait to use these tips, thanks!!😊

[@TeamRICHEY]

🤩🤩🤩

[@shabirvalli8646]

Enjoyed it? Absolutely loved it to the max😊

[@everythingessy]

Great video! Will be using this from now on🤸‍♀️

[@TeamRICHEY]

Get it!😁

[@davidkaplan5831]

Epic video. My favorite!

[@jordansteele8211]

This is AWESOME! Thank you so much for sharing!!!!!

[@vargas3505]

Thank you for the inspiration, Very best wishes for the New Year :)

[@zachwethington8393]

Thanks Craig!

[@TGPrince666]

Brilliant video ! What a way to start 2020 ! Where was the seminar ?

[@jpengar]

Wow! Really great video! Thanks!!

[@TeamRICHEY]

🤩🤩

[@kb7127]

This is amazing! thanks for sharing this!

[@markkennedy1913]

The best content for me in a while, well done. Happy 2020🏋️🏋️👍

[@99RML]

Great video. Among other things, I learned that noodles can be baked.

[@jamieschenkeveld2117]

Awesome content!

[@jant0]

Thank you 💚

[@itsRELLE11]

💛 sick content as always. Gah I miss CrossFit so much!!! Soon I hope... I miss being strong 😑🤓 but your guys’ content keeps me happy 🌻

[@ItsSJ]

I think im in love with Alec 😵😂

[@TeamRICHEY]

🤣

[@Reglage]

This is perfect. One of my goals was to gain more skills as an athlete, and one of these skills is mastering the handstand (without the wall). I am now really confident that in the next two months, I am going to nail this!!! I just need a handsome spotter tho.... ^^ . Thanks for posting Craig&Jaz!! Happy 2020 to you too, and I hope you will get your lambo soon :)

[@TeamRICHEY]

Yeahhh! Get it 🤩😁

[@MarincaGheorghe]

The wall is the best thing to train with. Alternative is kicking without control. Personally I like the press to the handstand route.

[@pikhpikh]

Great video, and content overall. Thank you for sharing this with us. Just a little suggestion overall, would be great if the camera man could move less while filming. Makes it really difficult to focus and watch the whole thing, the content is amazing though. Thanks

[@lizmarmesh1862]

This was awesome. More tutorials please! ❤️

[@chrisburke2387]

Awesome vid I will defo be trying some of this

[@reconnemesis4087]

This is golden.. Thanks bro

[@TeamRICHEY]

Wooo!

[@UlfilaMonk]

This was a great video! Thanks a lot!! I wonder why 2 people didn't like it...

[@TeamRICHEY]

Glad you enjoyed it! 😁

[@kimt3817]

This was fantastic, can’t wait to try this. Can you do a video on learning how to handstand walk??

[@rubenmachado1242]

Great video! Cheers!

[@TeamRICHEY]

Glad you enjoyed! 😍

[@annamarieporter95]

One of my fitness goals is to get a freestanding handstand for more than 10 seconds and then you share this video. Well now I guess I actually have to work on it 🤷🏻‍♀️

[@TeamRICHEY]

Get it Anna!

[@annamarieporter95]

TeamRICHEY oh man, just saw this! 🙈 I’m trying 🤙🏻💪🏻

[@lewishorsewell8852]

Great content

[@TeamRICHEY]

Sick content 🤩

[@_Oscar326]

Craig, thank you for posting this. Reinforced my need to instill a lot of the basic warm up drills that I learned early on, which helped me be able to get a handstand hold. Wondering if Alec and or you have any videos on handstand walk progression training? #thisolddogstillwantingtolearnnewtricks

[@Psych0ps1licy]

I think Jacob Heppner has a video about handstand walking on his channel

[@lovelifting]

Wow. Who knew all the intricacies of prepping for handstand work. I was so unaware. 🤦‍♀️

[@khawartariq8614]

Tysm

[@jeffzwally]

great video!

[@TeamRICHEY]

Thanks Jeff!

[@dk1260]

Royce is a legend

[@atrok3]

Perfect timing 😮 I started learning to do HS a week ago. This method is much better. Thank you 😍

[@TeamRICHEY]

Woo🤩 Perfect practice makes perfect

[@barryfleming3767]

Are you going to do a video/insta post of goals this year with training? Do you have pb goals?

[@HuvieJoe]

I clicked so fast on thissss!🙃🤸🏾‍♀️

[@TeamRICHEY]

Wooooo! And your photo is a handstand too! 🤩

[@daviddupuis4663]

That's sick content! 🙏👌

[@philippknupp4746]

this is a good one again.. Happy new year team 🥳

[@TeamRICHEY]

Happy new year bro!

[@donspradley6912]

That handstand you pulled off is insane! I don’t mean any disrespect but Is Jaz getting sexier by the week or is it just me 🤷🏽‍♂️. You guys rock and thanks for the videos!

[@TeamRICHEY]

Haha thanks bro 🤩

[@anaveragecrossfitter]

Is that my HSTL MADE card in the background.... Buzzing if it is bro!!

[@craigbuckton8557]

So you don't just wear HSTL gear 🤯 ha love you guys! These and the news videos are the best 🤙

[@TeamRICHEY]

Haha we don’t!

[@yourdriven5365]

AWSOME thanks 🇦🇺👍

[@birgittamattson6154]

Love it

[@TeamRICHEY]

Woo!

[@victorcallemoff]

I have a question about this, I may have missed... How many times a week would you do these drills?... Obviously, until you progress, but until then, how many times?

[@davidstringer5551]

“We call this the double chin pose” 🤣🤣🤣

[@LocksmithRudimental]

Sick!!!

[@patrickmcgowan1252]

9:43 high school me attempting to unhook a bra

[@James-rw7ch]

My wife tried this, it didn't work. I had to tell her it's cos there ain't no hollow back girl 😉

[@TeamRICHEY]

Solid dad joke. Appreciate it

[@deandrawilliams5446]

🤣😂

[@_Tom_B]

This terrible joke belongs on this channel. 🤣

[@James-rw7ch]

@@_Tom_B haha just let that sink in 😂

[@_Tom_B]

@@James-rw7ch noice.