This is Robin, my barber. He gave himself 30 days to learn the handstand to for the first time in his life feel how it is to completely control your own body. He has always been the skinny kid, so he started working out and made some decent beginner gains and even tried learning the handstand a couple of times, but without much success.
So while Robin was cutting my hair, I surprised him. So you already told me a few times that you really want to learn the handstand, right? Yeah.
But it hasn't been going very great, right? Nah, it's been going on for a while and I had some banana handstands for five seconds, but not that great. So I had this idea to do a 30-day handstand challenge. So training the handstand every day for the next 30 days. What do you say?
Like every day for 30 days? Exactly. Are you in for that? Yeah man.
Yeah, are you in? Yes, I am. Alright, let's go.
Let's go. Let's do it. So now that Robin is in for the challenge, let's ask him why he wants this.
Why do I want to learn the handstand? I want to learn the handstand because it's one of the base moves of calisthenics and it leads to many other variations I would like to do in the future. For example, the handstand push-up and the L-sit to handstand.
What I like the most about calisthenics is that you can perform it in many places. You can train outside, you only need a bar, you only need the floor. And it looks very cool.
It looks... More cool to me than bench pressing. I will achieve it now because I'm guided by Calisthenics family. So I have a sort of accountability. So I think I will be able to pull it off.
Let's go to our gym and see how his handstand is right now. Before we start this challenge, I'll give you three attempts to show your current handstand level. Yeah, let's do it.
All right, there we go. One attempt. Two. Let's go. Come on.
Ah, not bad, not bad! What do you think about your current level? I'm not happy with my current level, but that's why I'm here. Now that we know his handstand level, let's do a max wall handstand hold to test his strength.
3, 2, 1, let's go. 15. Watch your breathing. 20 seconds. Finally, we tested his current shoulder mobility, as this is crucial for learning the handstand.
For this test, squat with your lower back fixed against the wall. Raise your arms as high as possible without arching your lower back. So this is the max?
Yep. Yeah? This is still fixed?
Yeah. Now that we have this current level, it's time to set a goal for 30 days. How long do you think you can hold the handstand after 30 days of training?
I think I will be able to hold it for 20 seconds. 20 seconds? Yeah. Big goal. Big goal.
But let's make this a little bit more fun. Let's say for every extra second you get 50 bucks. Okay. Yeah? Yeah, cool.
But before he starts the challenge, let's take some measurements to see if his body changes after 30 days of handstand training. And these are the measurements. Let's see if you can get more abs after doing handstands. Let's see how your weight will respond after daily trainings.
88.6 kg. So before Robin starts with the challenge, I'm giving him a quick personal training session to teach him the right technique for the exercises he needs to be doing. In this session, I started with scapula push-ups to strengthen his shoulder blades. Then we did the pike stand to strengthen his shoulders.
We practiced... This shoulder elevation technique so he understands the correct scapular movement. And we use the Y-Wall stretch to open up his shoulders, which Robin definitely struggled with.
Just check out your phone. I've just prepared a full 30-day handstand program for you based on all the exercises. So if you go to your calendar right here, there you go.
Oh nice. So now it's up to you. Thanks, I'm excited. Nice, let's do this. Today is day two of the handstand challenge.
My dog. One of the biggest challenges with the wall and sunset, I get a lot of pressure to my head. I'm doing these outside in my street. I look like absolute fool, but I don't care, because I'm coming for the 500 bucks.
Today, I intense today. So as you can tell, Robin is really determined to reach his goal, but already on day three, he started to notice something very annoying. Pressure here on the side of my eye, it felt a bit weird. Got some protein. Despite his pain in his eyes, he just kept going.
Day 5, I went to the forest with my girlfriend to walk with the dog. I slept and now I have pain in my leg and when I'm doing dance, I really really feel that pain so those were shit. Today is day 6, I hope I don't feel my leg anymore. from yesterday. Day 7 of the handstand challenge.
I had multiple handstand attempts that were over 10 seconds. I noticed that when I kick up a bit harder I have to balance with my fingertips. I'm able to keep my handstand longer. So after the first week he already started to notice some good results.
It was again an heavier day. Thank you. I think I'm getting more used to it because I don't get a bloody nose anymore.
The weather is also great today. Now after 10 days of hard work let's give Robin a call to see how he's doing. How are you doing with the handstand challenge?
Yeah it's going better. It's a little bit with ups and downs sometimes. I think I will never be able to get 20 seconds.
Sometimes I'm getting solid handstands from 10 seconds and plus. Okay well 10 seconds plus already. My longest was 15 seconds.
Okay. While getting there... I decided to go out in the sun. It's really nice weather today, so a good day to train outside. While Robin is still struggling with his mobility, he is now confident enough to bring other people to the gym to practice with him.
I'm in the gym with my brother. I'm gonna do two exercises now, the frog stand and the hollow body hold. And my brother is going to try the frog stand. Yeah, on the side.
Yeah. You can see Robin is having fun learning the handstand, but there's still a lot of work to do to reach his 22nd handstand goal. So let's check up with Robin now we're halfway the challenge.
Today it's day 15. Robin, welcome back to the gym. Thanks. How is it going?
It's going well. More solid handstand attempts and I'm getting 10 to 15 seconds more times in a workout. Also have my struggles, my nose started bleeding and I-Oh, no way.
Couldn't really stop it. And overall it's going very well and I'm happy with my progress. It's working, right? Yeah, it's working. Are you ready to show how you're doing right now at the moment?
Yeah, let's go. There you go. Kick up.
One, two, three. Oh, not bad, not bad. Attempt two. Come on. One.
1, 2, 3, 4, 5, 6, 7. Nice! Oh shit! So that's 7 seconds. How do you feel?
A bit disappointed because I know I can't get more than 7 seconds. But that's in the workout when I have 15 minutes to do the free handstand. You doubled it almost today.
I will see you. We end up in two weeks. So after checking his current handstand level, we tested his strength again with the wall handstand. Which he could hold for...
5, 4, 3, 2, 1. The mobility test which he still struggled with but to boost his progress I invited a special guest for today. Let me introduce Shaki our pro hand balancer I'm Shaki. Nice to meet you Robin.
Today I'm here to check if I can speed up the progress. This is Shaki, a pro handbalancer and a professional calisthenics athlete from the Netherlands. He holds the national one-arm handstand record and is on his way to becoming the national champion in the Dutch freestyle calisthenics competition. But first, let's impress Robin with Shaki's skills. So now that Robin is totally impressed, let's give him another quick personal training session to boost his progress.
Starting with the frog stand, explaining the hand placement and counter-forcing technique in more detail. Shaky showed him how to place his hand on the floor. on the ground like a crab with some space between fingers and palms instead of flat on the ground and he showed him that when he tends to fall forward he needs to push with all of his fingertips and when he falls backward he needs to push with the palms of his hand.
Then Shaky discussed the wall handstand in more detail. Starting with the kick-up technique showing that he needs to keep his arms straight and shoulders elevated from the beginning. And when he tries to balance free of the wall he must first get one leg into the right position and then slowly bring the next leg along.
How do you feel after this training with Shaky? Yeah it was really fun and helpful. I learned a lot. Also out of my comfort zone for example the reverse handstand against the wall is It's really frightening to me and the head on the floor, handstand, headstand.
Very scary to me because I have the feeling if I fall, something will happen with my neck, but you showed me that you can just do a roll over and then it's basically okay. You're a fast learner, that's first of all, but we have 15 days, so you have a lot to do. That's for sure.
Now it's up to Robin with only 15 days left to reach his handstand goal. But he immediately struggled with something. Today is a little intense today.
I'm doing a handstand against the wall but I really get some watery eyes because when I'm upside down for the first time, water fell from my eyes. I'm on my way to the gym, eating my pre-workout apple. Free hand sundae, most exciting day for me. After almost 20 days, Robin is finally getting more consistent, so I want...
I want to check in with him again. What's up guys? I'm about to go to Robin for a haircut But what he doesn't know is I'm gonna surprise him by bringing my brother. What's up guys?
So we're gonna check out his home workout spot and see how he's doing at home with his handstands Yo, Robin! Come in and film! It's a week, eh?
Yeah, I brought my brother. I'm here too, how are you? Okay.
I brought my brother because I'm coming here for my haircut. Yeah. But we want to check out your work spot, like where you do your train, your handstands and all that. It is right here. It's actually right here.
Or against this wall. That's the goal. That's the goal. Hey! Let's get a haircut.
Yes. Before I get a haircut, let's check out Robin's work spot. This is my little barber shop.
This is where I work four days in a week. Here I have some clippers of mine, some shears, mini fridge to hydrate my clients, waiting area and that's where I spend most of my time at the barber shop. Thanks for showing us around. Yes, we'll see you in one week for the final day. Prime time.
Today I had a crazy good handstand workout because I had a 20 second handstand hold. I also filmed it, sent it to Michael and Shaki. I was really proud of it. It's fun to notice that when people see you doing calisthenics, they come up to you and ask you things about calisthenics or ask a tip about how to learn hands. And that's fun to see.
It really has more of a wow factor as well than bench pressing a lot of weight. It's amazing to see that Robin is now inspiring others with his progress. I just finished up working at my barber shop.
Today is my first day with a new workout. Plunge or something? Elbow plunge?
I don't really know the name. I have my first handstand workout with the handstand in it. Most of the times I just kicked up and I didn't even need the wall to balance out. So that's a good sign.
That was day... I don't know. It's raining, so I'll be doing this workout at home.
Right now I need to concentrate on the handstand because in a few days I'll have the final test of the handstand. We'll see if I make it more than 20 seconds. Today I'm going to the gym alone.
Solo workout. Hey! My girlfriend is stalking me to the gym. She's praying.
As you can see with his girlfriend's eyes on him, he's now finally making good progress with the headstand. While Robin works hard towards the end, he must keep in mind that the big test is just a few days away. Boom. Damn. I just had a quick handstand workout at my girlfriend's house.
First easy day, so I had to do it late in the evening. It's a few days until the last test at Calisthenics Family, where I have to perform the handstand for at least 20 seconds. And I doubt if I will make it.
because if I have only three attempts, I'm not really sure if I'm that consistent with my handstand yet. Sometimes when I try it now, I get 10 seconds plus, but not very consistent, like 10 seconds every three times. So I'm excited and curious what what the day will look like. I have a good feeling about tomorrow and curious if I will hit that 20 seconds in the calisthenics family gym. Today's the big day because I'm going to the calisthenics family gym.
Gonna have my handstand attempt for a minimal 20 seconds. That's the goal. I'm a bit nervous. It's been a good challenge overall and I improved my handstand great deal.
So I'm hyped for the handstand challenge. Day 30, welcome back! Thanks! How are you feeling? Feeling good, it was quite a journey.
I sort of had my ups and downs, went well sometimes, went pretty shit sometimes. Honestly, did you train every single day for the last 30 days? If I gotta be honest, I skipped two sessions. Two sessions, okay that's not too bad.
So that's still 28 days of training and you also need some rest of course. First, let's do the mobility and strength test. Let's see.
Yeah, that's nice, that's nice. Wow, definitely improved. So now let's move on to the strength test. The first time on day one you had 20 seconds. Are you ready?
Yep. Yes, okay. One, two, three. 53, 54, 55, 56, 57! Woohoo!
First reaction? Big improvement, happy with that. Really happy on my head. Kinda dizzy now? Yeah, really dizzy.
I'm feeling my shoulders after 40 seconds. But you improved with 36 seconds, so almost... One minute, which was the goal?
Big improvements here. So now we can check how this strength translates to your handstand. So on day one you did four seconds, right? And your goal for today was 20 seconds, right?
Yes. But I promise you with every extra second you get 50 bucks. Are you ready? I'm ready. Yeah?
Alright, so the stage is yours. Okay, attempt one. You get three attempts again. Yes.
That's one. Second attempt. Four, five, six, seven. Seven. Okay, take some rest.
Take some rest. So you got one more attempt. Let's do this. Nice and controlled.
5, 6, 7, 8, 10, 12, 13, 15, 16, 17, 18, 19, 20, 21, 22, 23, 20, 20, 23... 3 man! Crazy! That's insane!
Yeah, sick. Nice. Sick. How do you feel? Fucking great man.
Fucking great? Yeah, great. So you smashed your goal of 20 seconds. and you got three extra seconds. I feel a bit dizzy.
Damn, that was good. How do you, what do you say Jan? Yeah, it's crazy.
Like from four seconds to 23. 23, 24, it was close. I don't know. 19 seconds in like 30 days. That's crazy, man. Yeah, man, you reached the 22nd mark.
So with those extra three seconds, you earned yourself a 150 bucks. Congrats. Fucking awesome.
I'm really glad that you had that. to help learn the handstand. Also thankful for the 150 bucks. Well, you did most of the work yourself, so you definitely earned it. If you also want to learn the handstand, just like Robin did in 30 days, we've got some good news because we have incorporated the exact program that Robin followed in our app, which you can follow completely for free.
Make sure to click the first link in description and download the app right now. Now that you've learned the handstand, what are your next goals? My next goals are the handstand push-up and the muscle-up. If you want to see us teaching Robin the handstand push-up or the muscle-up, then let us know in the comments.
Robin, thanks for joining this challenge and we maybe see you in one of the next videos. Yeah, of course. All right, peace out.