.png){kind=logo}
The SYN Handstand Programme is written for Athletes who are looking to master all the basic concepts of an efficient Handstand… from scratch!
The reason we say “from scratch”, is because it ensures that the important concepts are developed in an order that allows for fast progression.
The programme is designed as an entry point for beginners, and for Intermediates that need to fill in the gaps of their understanding.
The aim of SYN – Handstand is to coach trainees to achieving a consistent 10s Handstand from various entries by the end of the 10 week programme.
Athlete's subscribing to this programme will:
Unless you already have a 20-30s Handstand with an efficient, straight hollow line, you are
not too advanced for this Programme.
Before starting this programme, we recommend that you have the strength to kick up to a Wall Supported Handstand. Your shape and efficiency does not matter, we just want you to demonstrate you have enough strength to do it.
If you don’t yet have the strength to kick up to the wall, we strongly recommend that you subscribe to the SYN Gymnastics – Level 1A strength programme.
This programme is specifically designed to get you the strength and technical awareness you will need to take on this programme.
SYN - Handstand is a 10 week training programme.
During Weeks 1-2 there are 3 sessions per week, lasting 45 minutes.
During Weeks 3-10 there are 5 training sessions per week, each lasting 20-30 minutes.
Weeks 1-2 are an introduction, to develop the necessary conditioning in the shoulder + wrist joints. This conditioning is needed to:
- Avoid the onset of inflammation from sudden increase in wrist pressure.
- Reduce risk of injury from increased volume on the shoulders.
- Practice + learn positional concepts & tension cues.
- Increase productivity of balance training.
- Develop work capacity for high frequency practice (4-5 days per week).
Weeks 3-10 are designed to progressively build your alignment, strength & shape. You’ll carefully master the balance progressions in order, and by week 8 you will be consistently balancing each session from various entries.
SYN – Handstand can be incorporated alongside your main training programme.
You can also combine SYN – Handstand with one of the following SYN Programmes:
- SYN - Ring Muscle-Up
- SYN – Bar Muscle-Up
- SYN – Toes-to-Bar
- SYN – Pull-Up
We do not recommend combining more than 3 SYN skill programmes. If you wanted to do this, we instead recommend you subscribe to the main SYN Gymnastics coaching programme. This will systematically progress your abilities in a much more efficient manner.
After purchasing this programme, you will be registered to our App using the Email Address you provide us. The 10 week programme will be assigned to you, and you will have access to this programme for 5 months, allowing you to refer back, or repeat it anytime in that period should you wish to.
This short clip will show you exactly how each training session is laid out for you on the App.
Every exercise in the programme has an SYN Instructional video, which are found at the bottom of each training section for you to study, copy, & learn from.
Yes, you can.
At checkout, if you select "individual coaching", an SYN Coach will provide you with private IN-APP movement feedback, to ensure you are working towards executing the exercises to our high standards.
We will also be able to provide you with specific insight on your unique limitations, and guide you through addressing them.
Have a question that we haven't answered? Drop it below, and we'll get back to you within 24 hours.
- Wall Space
- Box x 1
- Mini Resistance Band