Progression- Hand Plant- Balance Boad

So you’ve finally been able to master the Introduction- Balance Boards post!  Now lets get a little more difficult.  When you’re learning a new skill or technique, it’s difficult to get bored (no pun intended) when you don’t have progressions to think of.  I encourage you to be as creative as you can in order to develop new progressions however, if you need some fresh ideas I can help.

This move is probably called something other than a “Hand Plant” but I’m going to call it that since I can’t think of any other name.  This purpose of this move is to bend down, put one hand on the board and take one foot off and hold it in the air in front of you.  You should be balancing with one foot and one hand on the board; nothing else.  To do this, follow these steps:

For the purposes of simplicity, I will be explaining this as if the LEFT hand is going to be planted, the LEFT foot will come off the board and the RIGHT foot will stay stationary.

1) Make sure your able to squat down fully or at least place your hand on the board.  Easy first step.

2) When you squat down to put your hand on the board you DO NOT want your weight to be evenly distributed on each side of the board.  Most importantly, you DO NOT want your weight to be shifted toward the side you put your hand on.  For example: you don’t want your weight to be heavily focused on the left side if your trying to put your left hand on the board.

3) Instead, place most of your weight on the OPPOSITE side at which you intend to place your hand.  In other words, if you’re placing you LEFT hand down, make sure most of your weight in on the RIGHT side.  If this is done properly, the distance between the right tail of the board and the roller will be much smaller than the distance between the left tail of the board and the roller (See pictures).  This will make the weight transferred from foot to hand a little more gradual and much more doable.

4) If you’re somewhat flexible (unlike myself) you’ll be able to place your hand directly to the outside of your foot, drop your hips** (your planted/right heel can come off the board if it wants to) and lift your left foot in front of you.  You should still have your weight shifted to the RIGHT side.

**4b) If you’re NOT flexible (like me!) you might find it easier to add and extra step. After you place your hand by your foot, the next step is to take your foot off the board and bring it behind you, not in front.  At this point you should look bent over with one foot up in the air behind you.  Now, when you drop your hips you’re going to lift your right heel off the board and swing your left foot through the opening between your left hand and right foot so it will and up in front of you in the air.  You should end up with your hips low and foot in the air in front of you.  MAKE SURE TO KEEP MOST OF YOUR WEIGHT ON THE RIGHT SIDE.

5) Before starting step five, it’s important to reiterate again: Make sure your weight in on the opposite side of where your hand is planted.  Your hand should be bearing some weight but not nearly as much as your foot.  Now, you’re going to need to exercise some control here.  Slowly, bring some of the weight back over to the left side.  You’ll feel that your hand needs to bear a lot more pressure the more weight you shift over to that side.
That’s it!  Hold for as long as you can while keeping in mind, your arm is a lot less strong than your leg is and it is going to be much harder to hold your weight up with that arm.  To go back to standing, reverse the steps (if you needed that extra step for poor flexibility, you will need to reverse that step as well, otherwise you’ll fall backwards.  Trust me).

A few tips I will give you on this trick:

  1. Always shift your weight to the opposite side of where your put your hand.  Trust me, the transition is much smoother and you won’t blow out your wrist from all the weight.
  2. Make sure that you place your hand right next to your foot.  This will prevent a sudden change in weight distribution when your remove your foot and will allow for a much smoother transition.
  3. When you bring your foot in front of you, drop your hips so that your chest is facing forward and your can look straight ahead, not down.  The movement to get there is a little scary but your much more stable in this position once your get there.

A few progressions I will give you on this trick:

  1. Try and grab your foot that is in the air with the hand that is not planted on the ground.
  2. Try and wobble back and forth bringing the roller from under your foot to under your hand.
  3. Try it on the opposite side!


Let me know your thoughts and how it goes!  Comment below!





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