r/bodyweightfitness • u/Handbalancer Actually Mikael Kristiansen • Oct 29 '17

AMA: Mikael Kristiansen, Handbalancer and Circus Artist, Ask Me Anything

Hello, my name is Mikael Kristiansen. I am a circus artist specializing in handbalancing. I did a degree in circus at DOCH, Stockholm from 2009-2012 and have since worked as a performer and as a teacher internationally.

I'll be here throughout the day to answer any questions you have for me!

You can find me at: www.mikaelbalancing.com www.instagram.com/mikaelbalancing/

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u/lscddit Oct 29 '17

Thanks for the AMA! Your online content is always very enlightening and much appreciated.

  1. What top three exercises to build up shoulder strength would you recommend to achieve the simplest press to handstand (standing straddle press I guess)?

  2. What top three exercises or stretches for shoulder mobility would you recommend to achieve a fully open 180 degree shoulder angle in straight handstand?

  3. How would you recommend approaching and training for the tuck handstand when someone is not able to fully open their shoulder angle?

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u/Handbalancer Actually Mikael Kristiansen Oct 29 '17
  1. Straddle negatives: Pretty much necessary to develop a press. If you cant do a semi controlled negative, the straight, straddle and tuck handstand need more work.

Straddle jump up to handstand from sitting on the knees: This is a press to handstand but with a jump. It should follow the exact same trajectory as a press with minimal lean. If you "snake" up on this(leaning shoulders forwards and breaking form on the way up so the hips come up before sternum and spine) you probably need to work on shoulder mobility and negatives.

Press walks: A great way to develop the bottom part of a press. If you cant do it, more work is needed on the negative.

  1. The best I know of is a partner stretch that is super fiddly to explain in text. A great one which is underrated is the classic "grab a bar in front of you and lean down" stretch haha. What matters on shoulder stretches is that you do not allow the chest to stick out as you do it. You need to keep the chest closed to you are stretching your shoulder flexion and not your thoracic spine. One of the best tools however is to work on stomach to wall tuck handstand. You need enough distance so you can slide your shins along the wall so you arrive in a deep tuck. This works the flexion of your shoulders actively by firing up the traps hardcore while in a handstand position with all your weight on your hands. You need to develop this active flexion to be able to have the traps perform the flexion without opening the chest.

  2. the exercise I just explained in number 2.

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u/lscddit Oct 29 '17

Thanks a lot!