Handstand forearm soreness, how fix.

[Daniel Bílek 146792]

Hi here,

I have two specific problems and really dont know how fix it...

When i training handstands, after few first sets(usually 45-65 secs every set) my forearms are gone..
I had strong forearm soreness(no pain) every time..i usually do around 6-10 freestanding handstand sets and cant do more because forearms so sore..

And problem 2: today when i practice i felt very small pain/discomfort at the outside of elbow --> more i extended elbows = more pain so i skip handstand part..I think i develop tennis elbow because every training i failure my forearms...

This is so annoying when you cant practice more sets of handstand because you failure so early...
Ive used wrist conitions pre-po workout every time..no wrists problem..

Some thougths how fix fast soreness? Thanks

If you want see my hs form well, i dont have hollow handstand but my body is at line and no forward lean here..+ i try to balance more on palms.

 

[Alessandro Mainente]

Simply you forearms are experimenting premature fatigue , and this is a consequence of poor alignment.

Alignment could be determined by poor shoulders mobility and deficit on core control.

[Coach Sommer]

Hi Daniel,

There are no fast fixes.

Bottomline is you are training too intensely.  Your forearms are fatiguing because they are not yet strong enough to handle your entire bodyweight for 45-60sec for multiple sets.

My recommendation is to reduce the duration of your sets down to 10-15sec and to also reduce the total number of sets you are performing.  

If your forearms are still shot after this reduction, reduce still further until you reach the point where you are pain free.

Yours in Fitness,

Coach Sommer

[Daniel Bílek 146792]

Thanks for advice!

Do you recommend do at least 1 set of long handstand to keep this ability hold it longer?

[Alessandro Mainente]

Nope you should work around the 50% or your current max hold.