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Learn from a Former US National Gymnastics Coach with Sommer Handstand Chronicles Pdf


Christopher Sommer Handstand Chronicles Pdf: A Review




If you are interested in learning how to master the handstand, one of the most impressive and challenging bodyweight skills, you might have heard of a book called The Handstand Chronicles by Christopher Sommer. This book is a comprehensive guide to handstand training, written by a former US national gymnastics coach and the founder of Gymnastic Bodies. But what exactly does this book offer, how can you access it, and is it worth your time and money? In this article, we will review The Handstand Chronicles in detail and help you decide if it is the right resource for you.




Christopher Sommer Handstand Chronicles Pdfl


DOWNLOAD: https://www.google.com/url?q=https%3A%2F%2Ftinourl.com%2F2ucUl3&sa=D&sntz=1&usg=AOvVaw1KA5dbnCiiGXHVtKR7wZhd



Who is Christopher Sommer and what is Gymnastic Bodies?




Before we dive into the book itself, let's first get to know the author and his background. Christopher Sommer is a former US national gymnastics coach who has trained elite athletes for over 40 years. He is also the creator of Gymnastic Bodies (GB), an online platform that teaches gymnastics-based strength and mobility training to people of all ages and fitness levels.


Gymnastic Bodies was founded in 2004 as a way to share Sommer's expertise and experience with the general public. He wanted to show that anyone can benefit from gymnastics training, not just competitive athletes. He also wanted to dispel some myths and misconceptions about gymnastics, such as that it is only for children, that it requires expensive equipment, or that it is too difficult or dangerous for most people.


Gymnastic Bodies offers a variety of products and services, such as online courses, mobile apps, books, podcasts, seminars, certifications, and coaching. The main goal of GB is to help people achieve optimal health and fitness through progressive exercises that develop strength, flexibility, balance, coordination, agility, and control. Some of the skills that GB teaches include handstands, muscle-ups, front levers, back levers, planches, human flags, iron crosses, manna, etc.


What is The Handstand Chronicles and what does it contain?




The benefits of handstand training




One of the most popular and fundamental skills that GB teaches is the handstand. A handstand is a position where you balance your body upside down on your hands with your arms straight and your legs together. It may look simple, but it requires a lot of strength, stability, mobility, alignment, and focus.


Handstand training has many benefits for your physical and mental health. Some of them are:



  • It improves your upper body and core strength, especially in your shoulders, arms, chest, back, and abs.



  • It enhances your shoulder and wrist mobility and stability, which can prevent or reduce injuries and pain.



  • It increases your blood circulation and oxygen delivery to your brain, which can boost your mood, memory, and cognition.



  • It challenges your balance and proprioception, which can improve your coordination and spatial awareness.



  • It develops your mental toughness and confidence, as you overcome fear, frustration, and failure.



  • It adds variety and fun to your workout routine, as you learn new skills and progressions.



The prerequisites and progressions for handstands




However, handstand training is not something that you can just jump into without proper preparation and guidance. You need to have a solid foundation of strength and mobility in your upper body and core, as well as a good understanding of the correct technique and alignment. You also need to follow a systematic and gradual approach that takes you from the basics to the advanced levels.


This is where The Handstand Chronicles comes in handy. This book is a comprehensive guide to handstand training, written by Christopher Sommer based on his decades of coaching experience. It covers everything you need to know to master the handstand, from the prerequisites to the progressions.


The prerequisites for handstands are the exercises that you need to do before you attempt to balance on your hands. They include:



  • Wrist warm-up: a series of movements and stretches that prepare your wrists for the load and range of motion required for handstands.



  • Shoulder mobility: a series of exercises that improve your shoulder flexibility and stability, such as shoulder dislocates, wall slides, band pull-aparts, etc.



  • Bodyline drills: a series of static holds that teach you how to maintain a straight and tight body position, such as planks, hollow holds, arch holds, etc.



  • Wall handstands: a series of variations that help you get used to being upside down and support your bodyweight on your hands, such as chest-to-wall handstands, back-to-wall handstands, wall walks, etc.



The progressions for handstands are the exercises that you need to do to improve your balance and skill on your hands. They include:



  • Free handstands: a series of variations that help you transition from the wall to the floor and develop your balance and control, such as kick-ups, tuck-ups, straddle-ups, etc.



  • Handstand shapes: a series of variations that help you change your body position and alignment while balancing on your hands, such as straight handstands, tuck handstands, straddle handstands, pike handstands, etc.



  • Handstand presses: a series of variations that help you lift your body from the floor to the handstand position using your strength and compression, such as bent-arm presses, straight-arm presses, straddle presses, pike presses, etc.



  • Handstand walks: a series of variations that help you move your hands and feet while balancing on your hands, such as forward walks, backward walks, sideways walks, etc.



The common mistakes and corrections for handstands




Besides the prerequisites and progressions for handstands,The Handstand Chronicles also provides valuable tips and advice on how to avoid and fix the common mistakes that people make when learning handstands. Some of these mistakes are:



  • Bending the arms: this reduces your stability and strength on your hands. You should keep your arms straight and locked out at all times.



  • Arching the back: this creates an inefficient and unstable body position. You should keep your body straight and aligned from head to toe.



  • Piking the hips: this shifts your center of mass forward and makes you fall over. You should keep your hips open and stacked over your shoulders.



  • Bending the legs: this adds unnecessary weight and complexity to your balance. You should keep your legs straight and together unless you are doing a specific shape.



  • Looking at the floor: this cranes your neck and breaks your alignment. You should look at a point slightly in front of you or between your hands.



The Handstand Chronicles explains how to identify these mistakes and how to correct them using drills, cues, feedback, etc. It also shows how to spot someone else who is doing handstands and how to help them improve their technique.


The advanced variations and skills for handstands




Finally,The Handstand Chronicles also covers some of the advanced variations and skills for handstands that The Handstand Chronicles covers. These are the exercises that require a high level of strength, balance, and coordination on your hands. They include:


  • One-arm handstands: a series of variations that help you balance on one hand only, such as shifting your weight, lifting your fingers, lifting your palm, etc.



  • Handstand push-ups: a series of variations that help you lower and raise your body while balancing on your hands, such as bent-arm push-ups, straight-arm push-ups, etc.



  • Handstand pirouettes: a series of variations that help you turn your body while balancing on your hands, such as quarter turns, half turns, full turns, etc.



  • Handstand transitions: a series of variations that help you move from one handstand shape to another while balancing on your hands, such as tuck to straddle, straddle to pike, pike to straight, etc.



The Handstand Chronicles explains how to perform these advanced variations and skills with proper technique and progression. It also shows how to combine them into sequences and routines for fun and challenge.


How to access The Handstand Chronicles and what are the alternatives?




The original PDF format and the embedded videos




The Handstand Chronicles was originally released in 2008 as a PDF ebook with embedded videos. The PDF format allowed the readers to access the book on any device and watch the videos without an internet connection. The videos showed Christopher Sommer demonstrating and explaining the exercises in detail.


However, the PDF format also had some drawbacks. The file size was very large (over 1 GB) and it took a long time to download. The quality of the videos was not very high and they could not be played on some devices. The book was also very expensive ($97) and it was not updated or revised since its release.


The online courses and the mobile app




In 2014, Christopher Sommer launched Gymnastic Bodies online courses, which included a course on handstand training called Handstand One (H1). This course was based on The Handstand Chronicles, but it was more interactive and user-friendly. The course consisted of 12 weeks of programming with over 100 videos and 50 exercises. The course also included a forum where the users could ask questions and get feedback from the coaches and other members.


In 2016, Christopher Sommer released Gymnastic Bodies mobile app, which allowed the users to access the online courses on their smartphones or tablets. The app also included features such as progress tracking, reminders, timers, etc. The app was free to download, but the users had to pay a monthly subscription fee ($29) to access the courses.


The other books and resources by Christopher Sommer




Besides The Handstand Chronicles, Christopher Sommer has also written other books and resources on gymnastics training. Some of them are:



  • Building the Gymnastic Body: The Science of Gymnastics Strength Training (2008): This book is considered the bible of gymnastics training by many people. It covers the basic principles and methods of gymnastics strength training, as well as hundreds of exercises for different body parts and skills.



  • Liquid Steel: Joint Preparation/Active Flexibility (2008): This book is a guide to joint health and mobility for gymnasts and other athletes. It covers various exercises and drills for improving joint range of motion, stability, and resilience.



  • The Dynamic Physique: Dynamic Strength (2009): This book is a guide to dynamic strength training for gymnasts and other athletes. It covers various exercises and drills for developing explosive power, speed, and agility.



  • Gymnastic Bodies Podcast (2015-2017): This podcast is a series of audio interviews with Christopher Sommer and other experts on gymnastics training and related topics. It covers various aspects of gymnastics training such as nutrition, recovery, injury prevention, mindset, etc.



What are the pros and cons of The Handstand Chronicles?




The pros: comprehensive, detailed, effective, etc.




The Handstand Chronicles has many positive aspects that make it a valuable resource for handstand training. Some of them are:



  • It is comprehensive: It covers everything you need to know to master the handstand, from the basics to the advanced levels.



  • It is detailed: It explains the exercises with clear instructions, illustrations, and videos. It also provides tips and advice on how to avoid and fix common mistakes.



  • It is effective: It follows a systematic and progressive approach that helps you improve your handstand skills gradually and safely.



  • It is authoritative: It is written by a former US national gymnastics coach and the founder of Gymnastic Bodies, who has decades of experience and expertise in gymnastics training.



  • It is inspiring: It shows you what is possible with handstand training and motivates you to work hard and achieve your goals.



The cons: expensive, outdated, incomplete, etc.




However, The Handstand Chronicles also has some negative aspects that make it less appealing for some people. Some of them are:



  • It is expensive: The original PDF ebook costs $97, which is quite pricey for a single book. The online course costs $29 per month, which adds up over time.



  • It is outdated: The original PDF ebook was released in 2008 and it has not been updated or revised since then. The online course was released in 2014 and it has not been updated or revised since then either.



  • It is incomplete: The original PDF ebook does not cover some important topics such as handstand alignment, breathing, spotting, etc. The online course does not cover some advanced variations and skills such as one-arm handstands, handstand push-ups, handstand pirouettes, etc.



  • It is restrictive: The original PDF ebook and the online course follow a fixed and rigid programming that does not allow much room for individualization or customization. They also do not provide much feedback or support for the users.



  • It is demanding: The original PDF ebook and the online course require a lot of time, dedication, and discipline to follow. They also require a lot of strength and mobility to perform the exercises.



Who should buy The Handstand Chronicles and who should avoid it?




The ideal candidates: gymnasts, calisthenics enthusiasts, fitness lovers, etc.




The Handstand Chronicles is a great resource for anyone who wants to learn how to master the handstand or improve their handstand skills. It is especially suitable for people who:



  • Have some experience with handstands and other gymnastics skills



  • Have a solid foundation of strength and mobility in their upper body and core



  • Have a good understanding of the correct technique and alignment for handstands



  • Have access to a soft floor or grass or a gymnastics mat



  • Have a spotter or a coach who can help them



  • Have enough time, money, and motivation to follow the programming



  • Have a passion for gymnastics, calisthenics, or fitness in general



The unsuitable candidates: beginners, injured people, impatient people, etc.




The Handstand Chronicles is not a good resource for anyone who wants to learn how to do a basic handstand or who has no interest in handstand training. It is especially unsuitable for people who:



  • Have no experience with handstands or other gymnastics skills



  • Lack strength and mobility in their upper body and core



  • Lack knowledge of the correct technique and alignment for handstands



  • Lack access to a soft floor or grass or a gymnastics mat



  • Lack a spotter or a coach who can help them



  • Lack time, money, or motivation to follow the programming



  • Lack patience, perseverance, or confidence in their abilities



Conclusion and FAQs




In conclusion,The Handstand Chronicles by Christopher Sommer is a comprehensive guide to handstand training that covers everything from the prerequisites to the progressions. It is written by a former US national gymnastics coach and the founder of Gymnastic Bodies, who has decades of experience and expertise in gymnastics training. It is a valuable resource for anyone who wants to master the handstand or improve their handstand skills. However, it is also expensive, outdated, incomplete, restrictive, and demanding. It is not suitable for beginners or people who have no interest in handstand training.


If you are interested in buying The Handstand Chronicles, you can buy it from the official website of Gymnastic Bodies. However, you should be aware that the book is not available for immediate download. You have to wait for an email confirmation with a download link, which may take up to 24 hours. You should also make sure that you have enough space on your device and a reliable internet connection to download the large file. If you are not interested in buying The Handstand Chronicles, you can also look for some alternatives that may suit your needs and preferences better. Some of them are:


  • Handstand Factory: This is an online platform that offers various courses and programs on handstand training, such as Push Harder, Balance Stronger, Press to Handstand, etc. The courses are taught by professional hand balancers Mikael Kristiansen and Emmet Louis, who have years of experience and knowledge in handstand training. The courses are interactive and user-friendly, with high-quality videos, PDF guides, quizzes, feedback, etc.



  • Handstand Quest: This is a website that provides free resources and information on handstand training, such as articles, videos, podcasts, etc. The website is run by Alberto Arroyo, who is a handstand enthusiast and coach. The website covers various topics such as handstand mechanics, fear of falling, handstand alignment, handstand progressions, etc.



  • Handstand Academy: This is a website that offers a free ebook on handstand training called 15 Seconds Handstand Program. The ebook is written by Alberto Arroyo based on his lessons learned from studying handstands for some time. The ebook covers the basics of handstand training, such as wrist warm-up, shoulder mobility, bodyline drills, wall handstands, etc.



FAQs




Here are some frequently asked questions about The Handstand Chronicles and their answers:



  • How long does it take to learn the handstand?



There is no definitive answer to this question, as it depends on many factors such as your starting level, your goals, your training frequency and intensity, your genetics, etc. However, a general rule of thumb is that it takes at least 6 months to a year of consistent practice to achieve a solid freestanding handstand.


  • How often should I practice handstands?



Again, this depends on your individual situation and preferences. However, a common recommendation is to practice handstands at least 3 times a week for about 15-30 minutes per session. You should also vary your exercises and intensity to avoid overtraining and boredom.


  • What are the best exercises for handstands?



The best exercises for handstands are the ones that address your specific weaknesses and goals. However, some of the most important and effective exercises for handstands are:


  • Wrist warm-up: to prevent wrist injuries and pain



  • Shoulder mobility: to improve shoulder flexibility and stability



  • Bodyline drills: to learn how to maintain a straight and tight body position



  • Wall handstands: to get used to being upside down and support your bodyweight on your hands



  • Free handstands: to develop your balance and control on your hands



  • Handstand shapes: to change your body position and alignment while balancing on your hands



  • Handstand presses: to lift your body from the floor to the handstand position using your strength and compression



  • Handstand walks: to move your hands and feet while balancing on your hands



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