Reverse Dip Swing to Handstand

Description:

Reverse Dip Swing to Handstand takes the reverse dip swing to the next level.  This exercise requires superior upper body strength, particular in a handstand pushup, as well as a sound understanding of the handstand.  While many may think of this skill as a pure strength exercise, the more you can stay patient with the swing and allow your heels to drive towards the ceiling before pushing up, the easier this exercise will become.  For best result, ensure that a tight core is maintained during the entire movement.  Overarching may result in your body tipping over when pushing up to the handstand.  Scale by performing reverse dip swings.

Process:

• begin in a support with core engaged and arms locked out
• initiate a small swing while in a support
• at front end of the arc (when feet are in front of you), begin to bend elbows to dip body down
• keep chest and hips slightly hollowed as you cross vertical
• continue to draw an arc with your heels and drive it towards the ceiling without overly arching the back
• once heels are near vertical, begin extending the arms as if performing a handstand pushup, ensuring that the lower back stays tight throughout
• push all the way up until you finish in a handstand position