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Owen Nelson
Owen Nelson

The Pros and Cons of the Handstand Chronicles PDF: Is It Worth It?

Christopher Sommer Handstand Chronicles PDF: A Review

Have you ever wanted to learn how to do a perfect handstand? Do you admire gymnasts and acrobats who can balance on their hands with ease and grace? If so, you might be interested in the Handstand Chronicles PDF, a comprehensive guide to mastering the art of handstands by Christopher Sommer, a former US national gymnastics coach. But is this guide worth your time and money? In this article, we will review the content, benefits, drawbacks, and alternatives of the Handstand Chronicles PDF, and help you decide if it is the right choice for you.

christopher sommer handstand chronicles pdf

What is the Handstand Chronicles PDF?

The Handstand Chronicles PDF is a digital product that contains over 200 pages of detailed instructions, photos, videos, and diagrams on how to perform various handstand skills. It covers everything from the basic handstand position to advanced variations like one-arm handstands, handstand push-ups, and handstand walks. It also includes a 12-week training program that guides you through progressive exercises and drills to improve your strength, balance, mobility, and flexibility for handstands.

Who is Christopher Sommer?

Christopher Sommer is the creator of the Handstand Chronicles PDF. He is a former US national gymnastics coach who has trained elite athletes for over 40 years. He is also the founder of GymnasticBodies, an online platform that offers courses and programs on gymnastics strength training and bodyweight fitness. He is widely regarded as one of the leading experts on handstands and gymnastics in the world.

Why should you learn handstands?

Handstands are not only a fun and impressive skill to learn, but they also have many benefits for your health and fitness. Here are some of the reasons why you should learn handstands:

  • Improved strength and balance: Handstands require you to support your entire body weight on your hands, which engages your core, shoulders, arms, wrists, and fingers. This builds strength in these muscles and joints, as well as improves your proprioception (the sense of where your body is in space) and coordination.

  • Enhanced mobility and flexibility: Handstands also require you to align your spine, hips, legs, and feet in a straight line, which stretches your hamstrings, calves, lower back, chest, and shoulders. This increases your range of motion in these areas, as well as prevents stiffness and pain.

  • Increased confidence and focus: Handstands are challenging and rewarding skills that test your physical and mental abilities. Learning how to overcome fear, frustration, and failure while practicing handstands boosts your self-esteem and confidence. It also trains your concentration and attention span, as you need to focus on your breathing, posture, and balance while upside down.

  • Reduced stress and anxiety: Handstands are also a form of inversion therapy, which means that they reverse the effects of gravity on your body. This improves your blood circulation, oxygen delivery, and lymphatic drainage, which can lower your blood pressure, heart rate, and cortisol levels. This can help you relax, calm down, and feel happier.

The Content of the Handstand Chronicles PDF

The Handstand Chronicles PDF is divided into four main sections: the basics of handstands, the progressions of handstands, the drills and exercises of handstands, and the common mistakes and corrections of handstands. Here is a brief overview of each section:

The Basics of Handstands

This section covers the fundamental principles and concepts of handstands, such as:

  • The anatomy and biomechanics of handstands

  • The proper handstand position and alignment

  • The different types and styles of handstands

  • The equipment and environment for handstands

  • The safety and precautions for handstands

The Progressions of Handstands

This section covers the systematic and gradual steps to learn and master handstands, such as:

  • The wall handstand: how to use a wall to support your handstand and develop your strength and balance

  • The free handstand: how to transition from the wall to a free-standing handstand and maintain your balance

  • The one-arm handstand: how to shift your weight from two hands to one hand and balance on one arm

  • The handstand push-up: how to bend your elbows and lower your head to the floor and then push yourself back up in a handstand

  • The handstand walk: how to move your hands forward and backward while in a handstand and walk on your hands

The Drills and Exercises of Handstands

This section covers the specific exercises and drills that will help you improve your handstand skills, such as:

  • The wrist warm-up: how to prepare your wrists for the stress and pressure of handstands

  • The shoulder mobility: how to increase your shoulder flexibility and stability for handstands

  • The core activation: how to engage your core muscles for better control and stability in handstands

  • The hollow body hold: how to practice the optimal body shape for handstands on the floor

  • The frog stand: how to balance on your hands with your knees on your elbows as a beginner exercise for handstands

  • The headstand: how to balance on your head with your hands on the floor as an intermediate exercise for handstands

  • The L-sit: how to lift your legs off the floor while sitting on your hands as an advanced exercise for handstands

The Common Mistakes and Corrections of Handstands

This section covers the typical errors and problems that people encounter while learning and performing handstands, such as:

  • Arching or bending the back: how to keep your spine straight and aligned in a handstand

  • Flaring or shrugging the shoulders: how to keep your shoulders open and relaxed in a handstand

  • Bending or splaying the elbows: how to keep your elbows locked and close together in a handstand

  • Pointing or flexing the toes: how to keep your toes pointed and aligned in a handstand

  • Leaning or falling over: how to correct your balance and recover from falling in a handstand

  • Scissoring or crossing the legs: how to keep your legs together and straight in a handstand

  • Gripping or sliding the fingers: how to use your fingers effectively for balance and stability in a handstand

The Benefits of the Handstand Chronicles PDF

The Handstand Chronicles PDF is a valuable resource for anyone who wants to learn or improve their handstand skills. Here are some of the benefits of using this guide:

  • Comprehensive and detailed: The guide covers all aspects of handstands, from theory to practice, from beginner to advanced, from simple to complex. It provides clear explanations, illustrations, videos, and diagrams that make learning easy and fun.

  • Progressive and structured: The guide follows a logical and systematic approach that breaks down each skill into manageable steps. It also includes a 12-week training program that helps you track your progress and achieve your goals.

The Drawbacks of the Handstand Chronicles PDF

The Handstand Chronicles PDF is not a perfect product, and it has some drawbacks that you should be aware of before buying it. Here are some of the drawbacks of using this guide:

  • High price and limited availability: The guide costs $97, which is quite expensive for a digital product. It is also only available on the GymnasticBodies website, which means that you need to create an account and log in to access it. You cannot download it or print it out, and you need an internet connection to view it.

  • Lack of feedback and support: The guide does not offer any personal feedback or support from the author or other coaches. You are on your own when it comes to learning and practicing the skills. You also cannot interact with other users or ask questions on the website.

  • Potential risk of injury and overtraining: The guide is very demanding and challenging, and it requires a lot of dedication and discipline. It is not suitable for beginners or people with existing injuries or health issues. It is also easy to overtrain or injure yourself if you do not follow the instructions carefully or listen to your body.

The Alternatives to the Handstand Chronicles PDF

The Handstand Chronicles PDF is not the only option for learning handstands. There are other alternatives that you can consider, depending on your preferences, budget, and goals. Here are some of the alternatives to using this guide:

Other online courses and programs

There are many other online courses and programs that teach handstands, such as:

  • Handstand Masterclass: A Udemy course that teaches you how to do a handstand in 30 days, with over 5 hours of video lessons and exercises.

  • GMB Handstand: A GMB Fitness program that teaches you how to do a handstand in 8 weeks, with over 40 videos and tutorials.

  • Handstand Factory: A handstand coaching platform that offers various courses and programs on handstands, with personalized feedback and support from professional handbalancers.

Books and e-books on handstands

There are also many books and e-books that teach handstands, such as:

  • Hand-Balancing Made Easy: A classic book by Professor E.M. Orlick that teaches you the fundamentals and secrets of hand-balancing.

  • Handstands: Your Way to a Stronger Body and Sharper Mind: An e-book by Chris Salvato that teaches you how to do a handstand in 6 weeks, with over 100 photos and illustrations.

  • The Ultimate Guide to Handstand Pushups: An e-book by Logan Christopher that teaches you how to do handstand push-ups, with over 50 variations and progressions.

Coaches and gyms that teach handstands

The best way to learn handstands is to get guidance and feedback from a qualified coach or instructor. You can find coaches and gyms that teach handstands in your area by searching online or asking around. Some examples of coaches and gyms that teach handstands are:

  • Yuri Marmerstein: A professional handbalancer who offers online coaching, workshops, and retreats on handstands.

  • Miguel Santana: A world-class handbalancer who offers online coaching, workshops, and performances on handstands.

  • Brooklyn Zoo: A parkour and freerunning gym in New York that offers classes and training on handstands and other acrobatic skills.


Handstands are amazing skills that can improve your strength, balance, mobility, flexibility, confidence, focus, and happiness. The Handstand Chronicles PDF is a comprehensive guide that can help you learn and master handstands, but it also has some drawbacks and limitations. You should weigh the pros and cons of using this guide, and compare it with other alternatives, before making your decision. Here are some recommendations and tips to help you:


  • If you are a beginner or have no experience with handstands, you might want to start with a simpler and cheaper option, such as a book or an online course.

  • If you are an intermediate or advanced practitioner who wants to learn more advanced skills and variations, you might want to invest in the Handstand Chronicles PDF or a coaching platform.

  • If you are looking for personalized feedback and support, you might want to hire a coach or join a gym that teaches handstands.


  • Always warm up your wrists, shoulders, and core before practicing handstands.

  • Practice handstands on a soft surface, such as a mat or a carpet, and use a wall or a spotter for safety.

  • Focus on quality over quantity, and do not rush or force yourself to progress.

  • Be consistent and patient, and enjoy the process of learning and improving.

We hope this article has given you some useful information and insights on the Handstand Chronicles PDF and handstands in general. If you have any questions or comments, please feel free to leave them below. Happy handstanding!


Here are some frequently asked questions about the Handstand Chronicles PDF and handstands:

  • How long does it take to learn a handstand?

There is no definitive answer to this question, as it depends on many factors, such as your current level of fitness, flexibility, balance, coordination, motivation, discipline, and consistency. Some people might learn a handstand in a few weeks or months, while others might take years or never achieve it. The important thing is to enjoy the journey and celebrate every small improvement.

  • How often should I practice handstands?

Again, there is no one-size-fits-all answer to this question, as it depends on your goals, schedule, recovery, and preferences. However, a general guideline is to practice handstands at least 3 times a week, for about 15 to 30 minutes per session. You can also do some supplementary exercises and drills on your off days to improve your strength, mobility, and flexibility for handstands.

  • What are some common handstand injuries and how to prevent them?

The most common handstand injuries are wrist sprains, shoulder impingements, elbow tendinitis, lower back pain, and neck strain. You can prevent these injuries by warming up properly, using good form and alignment, progressing gradually and safely, resting adequately between sessions, and listening to your body.

  • What are some tips to improve my handstand balance?

Some tips to improve your handstand balance are:

  • Use your fingers as brakes and accelerators to control your balance.

  • Squeeze your legs together and point your toes to create a straight line from your hands to your feet.

  • Look at the floor between your hands or slightly ahead of them.

  • Breathe deeply and calmly while in a handstand.

  • Practice different variations of handstands, such as tuck, straddle, pike, diamond, etc.

  • What are some resources to learn more about handstands?

Some resources to learn more about handstands are:

  • r/handbalancing: A subreddit dedicated to handbalancing.

  • Handstand Diary: A YouTube channel that documents the journey of learning handstands.

/tags/handstand/">#handstand: An Instagram hashtag that features handstand photos and videos.



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