Social media is perfect for inspiration of all kinds – nutrition and fitness included. Sports challenges in particular often become a trend. Just like the current “3 2 1 Bang” handstand challenge.
Whether in the USA, Brazil or Germany – the “3 2 1 Bang” handstand challenge has taken over the social media community. TikTok in particular is teeming with videos, and the corresponding search query has already reached over 110 million views. Whether they are seemingly untrained people, professionals or celebrities: they all want to know and try the handstand variant. FITBOOK explains how the exercise works, what you should consider and how you should ideally prepare.
What is the 3 2 1 Handstand Challenge?
A year ago, the handstand challenge went viral on social media: At the time, people tried to put on a shirt while standing with their hands on a wall. If you’re currently scrolling through the reels on Instagram (#bangchallenge) or on TikTok, you can’t avoid the new handstand challenge: the 3 2 1 Bang handstand challenge. It has both twisting and splitting – and thus requires not only balance, but a great deal of movement and flexibility, as well as strong core muscles to achieve the necessary stability.
How does the exercise work?
As evidenced by countless videos, the handstand challenge works like this: Facing the wall (or my sword), extend one leg forward until you can rest your foot flat against the wall. Then turn the body so that it is facing away from the wall and the outstretched leg is behind the body. Now lower your torso to the floor, place your hands on the floor and bring the second leg off the floor in a handstand position. Finally, release the first leg from the wall and make a split on the hands.
Also interesting: is it really healthy to do headstands regularly?
What should you pay attention to when standing on the hands?
The 3 2 1 handstand challenge is a difficult handstand. Therefore, beginners or untrained ones should not try to fully master it. The risk of injury is very high unless you are a gymnast, dancer or yoga professional.
Our tip: start with the classic armrest (against a wall or in an empty space). We would like to point out that this is not easy for the inexperienced either. But don’t worry, you can approach it step by step. Handstands require strength, tension and stability – and they can be pre-trained with some preliminary exercises before you dare to actually do a handstand.
Artistic gymnast Marcel Nguyen in the video shows you how preparing for a handstand can look like this:
3 tips for getting ready for a handstand
The goal is to create a stable position on the hands. A 10-minute Marcel Nguyen gymnastics session is ideal for this. In the video he explains and presents upper body exercises preparing for a handstand. These include, among other things, different types of payments. This gives you the strength in your arms, shoulders, and core – and you need it to do your hands cleanly.
Push-ups are a good basis for the exercise, which can be performed in different ways:
- Arms close to the torso
- classic design
- arms widely spaced
- Chair raise (bend your arms from the pre-standing position shown below)
2. Squats (Dips)
- the chair in the back
- Lean on the chair with your hands
- Extend your legs straight forward and raise your heels
- Bend your arms and push them back
It is also interesting that the triceps dip is the ideal exercise for toning the arms
3. The initial exercise on the hands (with a chair)
- Starting position (with your back to the chair): Squat, place your hands on the floor in front of you with your arms straight.
- Now spread your legs and put both feet on the chair one by one.
- Keeping your legs straight in the hands-on pre-stand position, tilt your toes forward slightly so that your body weight moves more toward your shoulders.
- Little rock back and forth.
Tip to achieve splits pose
You have enough core, arm, and shoulder strength to stabilize the handstand, but are now failing due to the shin-like posture that the 3 2 1 handstand challenge requires? Not a problem! FITBOOK shows how you can improve your mobility. Gymnast Noemi Peschel works on leg flexibility in the following 30-minute workout:
Of course, this does not happen overnight. But if you stick with it, you’ll be happier about the outstanding challenge in the end. Enjoy practicing!