Former U.S. Champion Dave Durante:

Part 1-The Bad: legs bent, head out, bent elbows, flexed feet, big lower back arch, legs apart. …

Part 2- The Old School: legs are tight/together and elbows are locked, but head is still way out of line and lower back is still in an arch position. Lots of unnecessary angles …

Part 3- The Good: whole body is stacked…feet over knees, knees over hips, hips over shoulders, shoulders over elbows, elbows over hands. This is your POSITION OF MAXIMUM POTENTIAL. …

@powermonkeyfitness #crossfit #crossfitgymnastics

Coincidentally, I was just chatting with Handstand Homework author Carrie Spender Lennox. She feels we need MORE and BETTER materials for explaining common errors.

She’ll love this video. :-)


#1 AnnaKatherine on 12.30.13 at 10:52 pm

I cringe every single time I see a photo on pinterest/social media/instagram of some person (especially a yogo-ite) doing a handstand with closed shoulders and slight arch to compensate. Pet peeve!

No, I will not be as impressed as you think I ought to be.

#2 AnnaKatherine on 12.30.13 at 10:56 pm

An interestingly, at the very high and finnicky end of the spectrum, it seems that due to Durante’s body shape (the genetic one, moreso than how gymnastics has sculpted a straight shape for him?) is slightly off 0* (i.e. not 12 o’clock –> 6 o’clock orientation). It might just be this one time; it might also be how he has trained his handstand for whatever reason.

I do remember that GB MAG made a big push for their senior boys to do handstands that slightly leaned over 0* – their coach said it gave them much better lines.

Are there benefits, aside from aesthetics, to the slightly overextended line? Is there just a limiting factor for each athlete as to how straight they can be through the midline and what shape that gives as an end result?

#3 Casie on 01.01.14 at 11:42 pm

I agree, Anna. I once made a comment on Facebook about the correct way to do a handstand and a yoga instructor friend of mine says, “there’s no wrong way to do a handstand.” I didn’t want to start an online war so I just left it at that.

In my experience, a handstand just past vertical is ideal and much easier to hold longer. I think it totally locks the shoulders into a complete extended position. Just my opinion, I would love to hear others.

#4 Bevan on 02.18.14 at 12:39 pm

Can you comment on my dreadful handstand? Will really appreciate some advice if you would be so kind. It’s a banana handstand, more strength to hold like a constant press up.

Leave a Comment