Balancing the Equation
4.5/5
()
About this ebook
The handstand is one of the most simple, yet one of the most humbling, skills in the span of the physical arts. It seems so simple, yet it can be an incredibly frustrating skill to learn. Because of this, many people think that handstands are reserved for gymnasts and circus performers. Let me say, though, that the handstand is accessible to anyone willing to put in the time.
A hand balance practice is incredibly beneficial for the body and mind. The amount of concentration required makes it a form of meditation. Physically, it is an incredible display of strength, body control and awareness. Balancing on your hands requires constantly making small adjustments within the body. There is no other art form that requires as much precision as the handstand.
This book breaks down the process to achieving a freestanding handstand for a beginner, starting from the very basics. This process is useful to those learning their first handstands as well as those who teach it, such as gymnastics coaches, CrossFit coaches and yoga instructors. The concepts detailed in this book are focused on learning the skill as an adult by promoting understanding of the art in order to make progress. It takes the mystery out of the skill, and presents it in a way anyone can learn.
Yuri Marmerstein
Yuri was not particularly athletic as a child. His journey into the physical arts began in college, where he drew inspiration from martial arts fields and old time strongmen. He studied physics in university, but quickly found that working in a lab or office was not suited for him. He has since decided to pursue his love of the physical arts.Yuri began his training as a young adult with no guidance, and eventually worked up to performing at a professional level. His progress and teaching style was developed through endless persistence, experimentation and observation.Yuri has trained with and learned from world class hand balancers, circus artists, gymnasts and other experts in their field to further his perspective. He has also practiced a variety of other disciplines including martial arts, dance, weightlifting, gymnastics and circus. All of this gives Yuri a very unique method to teach someone of any age or skill levels how to get upside down.Above all Yuri still considers himself a student, trying to learn all he can from any situation.
Related to Balancing the Equation
Related ebooks
The Handstand: Basics Rating: 0 out of 5 stars0 ratingsIntelligent Flexibility: A Playful Approach to Lifelong Flexibility and Fitness Rating: 0 out of 5 stars0 ratingsGymnastic Still Rings Rating: 5 out of 5 stars5/5The Ultimate Guide To Calisthenics Rating: 3 out of 5 stars3/5Splits: Basics Rating: 5 out of 5 stars5/5The Stretching Exercises Bible: Learn How To Stretch With Dynamic Stretching And Flexibility Exercises Rating: 5 out of 5 stars5/5The Isometric Exercises Bible Rating: 2 out of 5 stars2/5How Squats Can Change Your Life Rating: 3 out of 5 stars3/5The Calisthenics Quest Rating: 0 out of 5 stars0 ratingsLearn Pull-Ups At Home: Get Your First Pull-Up and Increase the Number of Reps Rating: 0 out of 5 stars0 ratingsThe Total Kettlebell Workout: Trade Secrets of a Personal Trainer Rating: 5 out of 5 stars5/5Cartwheel: Basics Rating: 0 out of 5 stars0 ratingsFunctional Strength: Build Stength with Crossfit, Kettlebells, and More! Rating: 0 out of 5 stars0 ratingsSandbag Workout Guide Rating: 0 out of 5 stars0 ratingsThe Flexible Body: Move better anywhere, anytime in 10 minutes a day Rating: 5 out of 5 stars5/5Back Stretching: Back Strengthening And Stretching Exercises For Everyone Rating: 5 out of 5 stars5/5The Breathing Book: 11 Exercises to Increase Relaxation, Reduce Stress, and Improve Physical Performance Rating: 5 out of 5 stars5/5The Total Suspended Bodyweight Training Workout: Trade Secrets of a Personal Trainer Rating: 5 out of 5 stars5/5Abs on the Ball: A Pilates Approach to Building Superb Abdominals Rating: 0 out of 5 stars0 ratingsNot Another Pullup Guide Rating: 0 out of 5 stars0 ratingsThe Total Gym Ball Workout: Trade Secrets of a Personal Trainer Rating: 4 out of 5 stars4/5How To Improve Your Grip Strength Fast Rating: 0 out of 5 stars0 ratingsCalisthenics: 40 Effective Bodyweight Exercises to Boost Your Muscles and Build a Stronger Body Rating: 1 out of 5 stars1/5The Pull-Ups Guide For Everyone Rating: 0 out of 5 stars0 ratingsHow To Improve Your Posture: The Importance of Posture and How To Really Change It Rating: 5 out of 5 stars5/5Calisthenics: 12 Effective Exercises to Build Calisthenics Body in 14 Days Rating: 3 out of 5 stars3/5Raw Muscularity Rating: 5 out of 5 stars5/5The Total Dumbbell Workout: Trade Secrets of a Personal Trainer Rating: 4 out of 5 stars4/5
Sports & Recreation For You
Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5It Takes What It Takes: How to Think Neutrally and Gain Control of Your Life Rating: 4 out of 5 stars4/5The Confident Mind: A Battle-Tested Guide to Unshakable Performance Rating: 0 out of 5 stars0 ratingsPeak: Secrets from the New Science of Expertise Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5Ben Hogan’s Five Lessons: The Modern Fundamentals of Golf Rating: 5 out of 5 stars5/5Zen in the Art of Archery Rating: 5 out of 5 stars5/5A Guide to Improvised Weaponry: How to Protect Yourself with WHATEVER You've Got Rating: 4 out of 5 stars4/5The Field Guide to Knots: How to Identify, Tie, and Untie Over 80 Essential Knots for Outdoor Pursuits Rating: 0 out of 5 stars0 ratingsPath Lit by Lightning: The Life of Jim Thorpe Rating: 4 out of 5 stars4/5The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga Rating: 5 out of 5 stars5/5Hard Knocks: An enemies-to-lovers romance to make you smile Rating: 4 out of 5 stars4/5Getting to Neutral: How to Conquer Negativity and Thrive in a Chaotic World Rating: 0 out of 5 stars0 ratingsAnatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5The Pocket Guide to Essential Knots: A Step-by-Step Guide to the Most Important Knots for Everyone Rating: 0 out of 5 stars0 ratingsThe Hard Parts: A Memoir of Courage and Triumph Rating: 4 out of 5 stars4/5The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis Rating: 5 out of 5 stars5/5Advanced Bushcraft: An Expert Field Guide to the Art of Wilderness Survival Rating: 4 out of 5 stars4/5The Ultimate BodyWeight Workout: Transform Your Body Using Your Own Body Weight Rating: 2 out of 5 stars2/5Mind Gym: An Athlete's Guide to Inner Excellence Rating: 3 out of 5 stars3/5The Ultimate Survival Medicine Guide: Emergency Preparedness for ANY Disaster Rating: 4 out of 5 stars4/5Young Woman And The Sea: How Trudy Ederle Conquered the English Channel and Inspired the World Rating: 5 out of 5 stars5/5The Baseball 100 Rating: 5 out of 5 stars5/5The Stretching Bible: The Ultimate Guide to Improving Fitness and Flexibility Rating: 5 out of 5 stars5/5Gambler: Secrets from a Life at Risk Rating: 5 out of 5 stars5/5Strength Training for Women: Training Programs, Food, and Motivation for a Stronger, More Beautiful Body Rating: 5 out of 5 stars5/5Harvey Penick's Little Red Book: Lessons And Teachings From A Lifetime In Golf Rating: 4 out of 5 stars4/5
Reviews for Balancing the Equation
17 ratings1 review
- Rating: 5 out of 5 stars5/5great book! very simple and effective
good good good good
Book preview
Balancing the Equation - Yuri Marmerstein
People by nature love to be inverted. Don’t believe me? Watch kids on a playground: They love to be upside down every chance they get. Kids are naturally drawn to inverting themselves. I have found that performing handstands near children gets them to instantly attempt the same regardless of their strength, coordination or skill level.
However, just like many other traits and skills, the love for inversion gets lost by the time they grow up.
We can rekindle this love for inversion by practicing the easiest possible way to invert: the handstand.
The handstand requires no equipment, just some flat ground, a wall (if needed) and your own body. This is quite a small investment for the potential positive outcomes.
Hand balancing is a very enjoyable practice with numerous benefits including, but not limited to, increased strength of the shoulders, wrists and fingers, in addition to improved body awareness and coordination. Beyond that, it is a unique display of mastery of one’s own body.
Unfortunately, hand balancing can be very frustrating to learn on your own. It is an incredibly complex skill, and there is a reason why few people do it well.
This was one of the things that initially drew me to the art; there is no way to bypass the work you have to put in.
The good thing is that learning to stand on your hands follows the same principles and progressions we all used to learn to stand on our feet. However, as adults we no longer have the luxury of time like we did when we were infants (think about how many hours a day you spent learning to stand on your feet). This is why I am going to streamline the process for you and take out some of the guess work. I will set out a clear method to help you understand how these skills are learned in your own body. My intention is to give enough concepts so that you can learn how to teach yourself.
This book will talk about the fundamentals of handstand training, and the best way to work up to holding a solid freestanding handstand. I also write under the assumption that you do not have regular access to a training partner. While having a partner can help greatly with some of the progressions, the program is designed for solo training.
My method differs from that of other disciplines that involve hand balancing such as gymnastics, breakdancing or capoeira. The handstand is a major facet of these styles of movement, but it is only a fraction of the whole. Despite including handstands as a regular part of their training, the percentage of athletes who have the skill mastered is still fairly small. Even though we will be borrowing some concepts from gymnastics, capoeira and breakdance, this system will go into much greater detail. The handstand is a means to an end in the above arts, but for us it is both the beginning and end goal.
About Me
I am not a gymnast or circus artist trained from childhood. In fact, I had little acrobatic training as a child.
Many people make the excuse that they are unable to do something because they were not trained from a young age. Does being trained as a child make a difference? Absolutely. There are certain levels that cannot be achieved without it; however, it is not a valid excuse. The learning process simply needs to be altered for adults.
In hand balancing, I am mainly self-taught. I have not had a proper teacher and learned with very little material and reference. I started training because I loved it, and I continue for that same reason. For me, there is no end goal other than the continued refinement of my own practice.
I started hand balancing at a fairly advanced age (when it comes to acrobatics) with the standard approach of trying to kick up, flailing about, and falling on my back. I managed to make progress through pure obsession but it took a long time. It’s not a method I recommend to others.
Being self-taught provides me with a unique advantage. I achieved what I did by taking the longest possible way to get there. I have literally tried everything and made every possible mistake. I’ve discovered things through trial and error and know what works and what doesn’t. Afterwards, I created my method of teaching the handstand utilizing the mistakes I made.
I have also been very lucky to be able to train with several world-class athletes and artists who have given me fantastic advice and inspiration.
This book is a collection of ideas I have been exposed to over the years as well as many of my own original ideas. Of course, everything has been done before. Just because hand balancing is making a comeback to popularity does not mean that it hasn’t been around longer than any of us have. It’s not the exercises here that are unique but rather the perspective behind them.
I break the path to freestanding balance down into five stages, each with a certain amount of acclimation required prior to moving on. In order, the five stages are: alignment, support, inversion, support plus inversion, and finally balance.
Once freestanding balance is achieved, it opens up unlimited possibilities to continue the art.
Chapter 1:
Alignment
Introduction to Alignment
The road to balance begins with alignment.
A handstand is most efficient and generally better-looking when the joints of the body are stacked on top of another. In addition, a well-aligned handstand is better able to handle an increased load and leads into more advanced elements with less difficulty.
Alignment is about learning what cues are required in your own body to create a certain shape, in this case a straight line or as close as we can get. This is a combination of positioning the shoulders, back and hips to get as close as possible to a straight line.
Note that having proper
alignment is by no means a prerequisite for having a solid handstand. This is where we will bring up the old-time strongmen and