The Citadel

The Military College of South Carolina

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Handstand

Standard

Cadet will hold a handstand for 10 seconds.

Elements

Muscular Strength and Balance.

Restrictions

The cadet is not required to remain stationary during the handstand, but neither is he allowed to move more than three (3) feet in any direction.

Execution
  1. Begin with arms raised straight over head. Lunge forward and place both hands in front of you on the floor, shoulder-width apart, with fingers spread and facing forward.
  2. Using the momentum from the lunge position kick the back leg up toward a vertical position, following with the other leg.
  3. To hold the handstand position for any length of time requires that:
    • The body is extended in a straight line over the shoulders.
    • Muscles of the stomach and back are tight so that there is no arch or bend in the trunk or hips.
    • You are able to see hands, but head is not stuck out.
    • You are pushing down through palms so that your shoulders and arms are fully extended and elbows are locked.
How to Improve

Practice your handstand by using a wall to hold you up. Stand four to five feet away from the wall (facing it), kick up, and work on tightening muscles to achieve a vertical position. Hold the handstand a few seconds longer each time; this will improve strength and balance. If you are not able to kick up to a vertical position, turn around and walk your feet up the wall. Gradually walk your hands backward toward the wall to develop necessary strength.

Safety, Facilities and Equipment

Use a simple tumbling mat or level grassy area to perform the handstand. If you are unable to kick all the way up into a handstand, have one or two spotters pull your legs up and provide support as you develop strength and balance.

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