DrillsAndSkills.com

[gingpipe]

I used to be able to do this skill, and would like to get it back. I only go to the gym twice a week for a couple hours, and we don't get on bars very often. Is there something I can do at home to help me get this skill faster?

[Coach Blair]

Straight arm raises with a weight. We had medballs but I prefer a bar that can be loaded with more plates or you could use different size plates. I actually was told a good calculation for how much body weight, one should be able to raise to have a decent clear hip to hand, but I forget it now.

You can do these either sitting straddled or you can stand against the wall. DO NOT let your back arch as you raise the weight but attempt to keep it hollow. There is a tendency to arch as you lift which is why the seated version is good ( but you can still arch a bit so either way is fine, really )

Another method is straight arm raises with a flexy weighted band. However, it's nice to have a ful set of these because you most likely need the really strong ones to do this well.

For trunk strength, learn a movement called a body lever.

Hold the base of a beam with straight arms and start in a candlestick position. First you master holding this. Eventually lower this in a hollow body till you are mere inches from the floor. It's typically easier with bent arms but I prefer straight unless it aggravates the shoulders.

Once you can hold these near horizontal ( sometimes called a Dragon Flag after Bruce lee ), you can do straight body lifts.

Another drill is hanging leg lift toes to bar, extend to candlestick/cradle. Now here is the cool part I learned from Coach Sommer. I think he called it a Russian leg lift.

Lower the body in the hollow position toward horizontal. Basically this is a front lever position.

Obviously you could front lever pulls which is from a flexarmed hang, pull to the cradle position with a straight body. You may have start doing this first in tuck, one leg extended, straddle and hollow. Pull up-cradle-pullup-cradle, etc

You could also work from a hang, straight body pull to cradle. You could try these with a bit of a tap swing to initiate but you can also work these in tuck, one leg extended, straddle, straight body.

If you can do these drills, you can definitely hold the shape of the candlestick in the clear hip so your body doesn't lose the preferred shape we want in the position.

Besides that, besides having a good aggressive drop and the mechanics of a clear hip down, it's the upper body strength to open up aggressively from the cradle to handstand. Way harder than straight arm back extension on floor. A little less harder with a really good drop.

[braindx]

Front lever work and variations thereof.

[TipGuy]

The front lever work will be very helpful. Once you can hold a good tight hollow this skill is more about positions and a good drop then strength. Strength helps considerably to be able to control and direct it, but it's still a timing a position thing.
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TipGuy
Webmaster DrillsAndSkills.com

[gingpipe]

In that case, maybe I just need to drop faster and sooner. But how big should my cast be? It's only about to horizontal at the moment.

[TipGuy]

A clear hip handstand can be done anywhere from 45 degrees below horizontal to handstand. It's in how you do the drop and proper positions on the exit. Your cast should be as high as you can do well.
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TipGuy
Webmaster DrillsAndSkills.com