I don’t know how I got into doing this but this religious ritual went on for about 2 years
Looking back I wish I started doing pull ups & handstands a lot earlier for the 3 reasons am about to share
Due to bad lifestyle habits I have developed:
- Bad posture (rounded shoulders)
- A tight back
- Dislocated my shoulder
- Have weak abdominal walls
And to make it all worst: these imbalances show up when I lift (not a fun thing)
And I never really understood why I was starting to get pain & tightness until I started to do some research and realized that I was conditioning my body to behave this way
I was overdeveloping certain muscles & others were becoming weaker…and all this did was fuck up my training
All of the things I mentioned above could have been avoided or improved if I had stronger shoulders, upper back, core & was able to retract + engage my shoulders better
And a simple way to do this would be to do more handstand & pull ups as they:
- strengthen your shoulders + upper back
- force you to stabilize your core
- teach your body to retract your shoulders like nothing else!
All key things one must be able to do when doing the basics: deadlifts, squats, bench press and overhead pressing
Lets get into a little bit more detail as why you Need to do these 2 exercises if you wanna get stronger, build more muscle & remain healthy in the long term
#1 – You Need to Retract your Shoulders to Lift Heavier Weights
When your doing a heavy deadlift for example, you have to be able to pull shoulders back or else the weight will shift to the front & cause you to put a lot of stress in your low back
That’s one of the reasons people don’t like deadlifts: because they can’t do them right due to having imblalnces
If they were able to engage the shoulders, upper back, core & have good technique they would not feel that stress in their low back
When you do pull ups, you have to “pull back” which forces you to retract your shoulders & activate them
Not only that but you are also strengthening the muscles in your upper back, forearms, lats, triceps, traps and working on your grip strength all at the same time
There is no replacement for pull ups in order to gain more muscle, get stronger & develop balance in your body, since we tend to overwork the front side a lot more
So by doing pull ups and handstands you are strengthening those muscles that you need in order to pull a lot more weight, have better form and overall remain pain free!
Plus you’ll develop a badass looking back!
#2 – You need strong shoulders
Having suffered from a shoulder injury (which is not fun) made me see the overall chaos that weak and inbalanced shoulders cause:
- Your not able to press weight comfortably
- One side of you does a lot more work than the other
- And sometimes a basic exercise like a push up doesn’t feel right
When you are in a handstand position you are forcing your shoulders to get stronger since they are supporting your weight
Not only are your shoulders activating but also your upper back
As your back has to be stable in order to withstand your own weight
So handstands are not just an upside down shoulder press:
They are a full body lift and will strengthen your shoulders, upper and low back, core & arms!
So start doing handstands frequently as they will do wonders for your shoulders fast!
I can only image how much stronger I would be if I had strated doing handstands earlier
I would be able to press a lot more over my head & have better posture
Plus not too mention that handstands are super cool to do!
#3 – You gotta have a strong core
Your core stabilizes your body when lifting, so you better be ale to tighten it up when lifitng heavy weights
If you don’t tighten up your core, other muscles can take over the movements & leave you prone for in jury!
In order to be able to do a handstands you gotta be able to tighten up your core hard
Otherwise when you try to move side to side you fall!
The core strength that handstands develop will only help you lift more weight so you can get stronger & build more muscle
- Pull ups will help you develop strength & muscle in your back like nothing else
- Handstands will develop powerful shoulders & massive core strength
All of this will help you avoid:
- horrible posture
- a weak upper back
- poor core strenth
- and weak shoulders
So start doing handstands & pull ups to get stronger, build more muscle & remain healthy in the long term
These 2 exercises are supper fun to do and don’t require equipment, so no excuses, just get to work!
If you don’t have a bar buy a cheap one for your door frame , or actually do pull ups by hanging on the door
It will hurt your hands a bit, but if that’s all you can do right now then make it happen!
Attack Life & Get Stronger
P.S. If you want more tips to get stronger & build more muscle, sign up for the get stronger newsletter here
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