Common Belief: Closed shoulders are “bad” and should always be avoided, while open shoulders are the holy graal of handstands.
Reality: Both open and closed shoulders have pros and cons. Each position can serve your practice depending on the context.
1. Understanding the Banana (Closed Shoulder)
- What it is: The “banana”, or closed shoulder handstand, is where the shoulders are stacked but the pelvis sags away and the back arches.
- Why it happens: sometimes from mobility limitations, most times from lack of awareness and ease (it’s much easier to achieve!).
- Upside: Can feel more accessible for beginners since it requires less shoulder mobility, feels safer, is easier to stack.
- Downside: Limits progression and creates inefficiency if it becomes your default forever.
2. Open Shoulders (Straight Line “Ideal”)
- What it is: Shoulders stacked over wrists, Pelvis stacked over shoulders, with the body in a straighter line.
- Upside: is the foundation for more advanced shapes and longer holds.
- Downside: Difficult at first, unforgiving if mobility or strength aren’t there yet.
3. Why Both Matter
- Treat the closed shoulder position as a tool to understand your body and awareness. Embrace the fact that you first consistent handstand won’t be as straight as your dream handstand.
- Striving for open shoulders should be a long-term direction (read - blue belt onwards), but not at the cost of frustration or giving up.
Key Takeaway
Your shoulders are not simply “open = good, closed = bad.”
They are different landmarks in your handstand journey.
Our priority is to find the handstand that works best for you first.
Detach yourself from the looks.
Focus on what works.
We’ll make it pretty tomorrow.
Made with Bullet