The 60 Second Handstand Hold
The Hold program is designed to build up your straight handstand hold to the coveted 60 second handstand. We do this by focusing on the strength and endurance specific to the straight handstand while simultaneously introducing a variety of rebalancing strategies that keep you on your hands for longer. Doing so builds up your work capacity, body awareness and your save options.
Balance A One Minute Handstand Hold
Ultimately, getting the 60s handstand is a numbers game. You need to get enough time on your hands for tissue adaptation to occur and to experience enough rebalancing to level-up your coordination upside down. The reps and sets of Hold are designed to give you this volume while maintaining a focus on quality, and keeping in enough variety to keep handbalancing fun!
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What it’s like to use the Handstand Factory programs:
It’s like being in school and having lecture, lab and study – between the podcast, training, and text. I’m learning so much… really feels more personalized, “connected” and HUMAN.
Joyce – @cirquepath, San Fransisco, USA
Are You Ready To Train The 60s Handstand?
The Hold program assumes you have built a solid foundation for your straight handstand. This includes a clean line, consistent kick-up to balance, and at least a 10s freestanding hold with close to ideal alignment. If you are still working towards any of these elements, or do not know what we mean by ideal alignment, we recommend you first train our comprehensive two-arm handstand program Push or our kick-up consistency program Kick-Up.
Minimal Prerequisites
Not Quite Ready for Hold?
Check out our other programs, which teach the pre-requisite skills we use for the one minute handstand.
How We Teach The One Minute Handstand
This where the grind in handbalancing truly begins in earnest. If you’re training towards a 60s hold, you’ve likely moved beyond “beginner gains”, the quick neurological adaptations that occur when training something new, and you’ve felt your handstand progress plateau. There’s no magic pill for this, but with a solid baseline established from these beginner gains, you can now build work capacity which in turn will enable a higher volume of training, and that is how you’ll overcome this plateau.
At the same time, we realize this grind can be boring. And the 60s handstand isn’t the end-all of handbalancing. So to add some spice to your training, we’ve included various entrances and styles of two-arm holds to Hold’s programming: the stag/split, straddle, and American handstands. Each of these provide unique mechanical advantages that we discuss later, as well as introduce new rebalancing options that can help you stay inverted. If you find yourself enjoying these shapes, you can pursue shape changing in our Keep Pushing and The American programs.
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Your Handbalancing Instructors
Mikael Kristiansen and Emmet Louis are both international teachers of handbalancing and flexibility and have spent big chunks of their lives studying and understanding all aspects of these skills professionally both as performers and teachers. With Handstand Factory, they now want to demystify and simplify the process of learning handstands, and make it accessible to anyone wanting to learn to stand on their hands. To learn more about Handstand Factory, head over to our about page.
FAQ
I already own your other programs, is Hold worth it for me?
This program takes our endurance focused drills from our beginner syllabus (Push, Keep Pushing, and Press), so if you own those programs many the exercises will be familiar. However, we have reconfigured them into training routines focused on building the strength and endurance to bring your 10-30s handstand up to a 60s handstand. In short, the exercises are from other programs, but the training routines are entirely new!
I can't do the minimum requirements yet, can I still train Hold?
We consider Hold to be an ‘advanced beginner’ program, it presumes you have the prerequisites before training. If you do not, many of the drills will be too challenging and the routines themselves might be too demanding on your wrists and shoulders. We highly recommend training or Push or Kick-Up programs instead depending on which prerequisites you have yet to meet.
Can I combine this program with my other training?
Of course! While the program is quite intense, most of the exercises are limited to straight arm overhead pushing. A nice compliment to the Hold programming would be bent-arm pulling training. Or if you’re following a straight-arm/bent-arm split, this program would work well for your straight arm day.
Can I combine training Hold with your other handstand programs?
Since Hold is an endurance program, the training routines can be quite demanding. However, if you’d like to integrate it into our other programs like Keep Pushing or Press, you can do so by swapping one of your other training sessions during the week for a Hold session. We outline how to do this in the PDF manual.
Do I need a training partner to do the Hold program?
Nope, the way that the Hold program is designed means there is no need for a partner and that everything can be done independently. Saying that, training with others is fun, so by no means do it alone!
Are the Handstand Factory programs follow along videos?
No, all of our online programs are educational in nature, they don’t contain videos in which you follow the training in real time like a class. The video library for each program contains explanation and demos for each exercise, with valuable cues and insights. These exercises are also explained in the manual, and lastly, programmed into comprehensive training templates that you can follow in your own time.
HOLD
What You Get With Hold
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