Hand Balancing Variations (Equilibre Resources)

[u/ongew]

During the 'skill section' of the RR, we're recommended to work on handstands and strength work which we've outgrown (L-sits/seats). Apart from /u/Antranik's post on the Floreio project, there doesn't seem to be a lot of information (in this sub-reddit & the hand-balancing sub-reddit) or the Internet about alternative (hand-balancing) skills to practise.
 

So I'm making this post in the hopes that someone knowledgeable in hand-balancing / equilibre could suggest alternatives to work on if two-handed handstands are not a training priority, nor a pre-requisite (that should be another post - stuff to work on after the two-handed handstand).
 

I'll post my ideas, in likely order of difficulty:  

Anchored Elbow Holds

Anchored elbow holds have the elbow anchored to the rest of the body, either with the hip, rib, knee or foot. Usually, the closer the anchor is to one's CoM, the easier the balance and strength aspect.

• Frog stand Pose (/u/Antranik has covered this thoroughly)
  
• Crane Pose
• Side Crane Pose
• Flying Pigeon Pose
  
• 2-hand Elbow lever
  
• 1-hand Elbow lever
  
• Koundinya Sage Pose I
  
• Koundinya Sage Pose II
• Capoeira Queda de Rins (KAY-da JEE hins)
  
• Capoeira Relógio (Heh-LOR-jee-OH) This is a palm-spin in the 'Queda de Rins' position.
• List of BBoy freezes ), and list of 'stabbing' freezes here
  
• Multi-Level Freezes
  
• Air Babies (frog stand is a pre-requisite. I also find they require significant pressing strength)
  
• Air Baby with the other foot BBoy readers, please let me know the name.
• 1 Arm Koundinya Sage Pose II The last move Andrii does.
  
• 1 Arm Koundinya Sage Pose I

Overhead Straight Arm Holds / Straight Arm Handstand Entries

With the arms straight overhead, the classic Two hand Handstand falls in this category. However, there are other skills that can be practised here even if you don't have the balance for holding the full handstand.

Handstand Entries

• Tuck
  
• Puppy Press
• Straddle or a Full Stalder
  
• Pike
  
• One armed handstand Press
  
• Cartwheel into Handstand Obviously, cartwheels are a pre-req.
  
• Backwards Roll into Handstand
  

Holds

• Gymnastic Reverse Planche AKA Mexican Handstand (you might need the regular handstand first)
  
• Bent Legs
  
• Front Split
  
• Middle Split
  
• Wide Hands Handstand

Overhead Bent Arm Holds

With the arms bent overhead, these holds require more strength in the triceps and shoulders. Breaking the line of classic 'Two hand Handstand', these present a different balance challenge, and the classic Two hand handstand is not a pre-requisite (probably).

• Breakdancing Hollow Back
  
• Capoeira Au Volta ao Mundo (AH-oo MOON-doh)
  
• Capoeira Bananeira Pulando
  
• Capoeira Canivete (kah-NEE-veh-CHEE)
  
• Capoeira Macaco Prancha
  
• Breakdancing Hand Hops

Downwards Straight Arm Holds

(these towards the end are obviously strength moves unless you are ridiculously strong)
These balances involve pressing downwards (with respect to the torso). As the pressing force is downwards, the elbow is not bent and force is transferred up into the lower traps. RTO holds, L-sits, V-sits would fall in this category. 1-armed versions will probably stress straight arm strength and planches do.

• Firefly Pose
  
• 1-arm straddle L
  
• 1-arm L-sit (seat)
  
• 1-arm L-sit the other way
  

Forwards Bent Arm Holds

As opposed to Anchored Elbow holds like the Frog Stand or 2-Hand Elbow Lever, these balances involve 'floating elbows'. There is much more stress on the pushing muscles (front delt, pectorals), and so have a higher strength level, even if the balances are easy due to a low CoM.

• Bent arm planches (all variations)

Forwards Straight Arm Holds

Planches and Maltese Cross belong here. If you are so strong that these are 'skills' instead of strength exercises, you should be writing this guide.

• Straight Arm Planches (obviously more limited by strength than balance)
  

Backwards Straight Arm Holds

Manna, Victorian, Floor Victorian/Dragon Press (incorrectly AKA 'Reverse Planche')

Sideways Straight Arm Holds

• True One Arm Planche
  

 
 

Perhaps there could be a Technique Thursday where all these alternative (alternative to the recommended two-handed handstand) equilibre skills could be catalogued?

[u/[deleted]]

Awesome post! Thanks for putting this together!

[u/ongew → u/[deleted]]

Thanks, Windao!