21 Day Beginner to Handstand Challenge - Free!
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Time to read 6 min
The Handstand Challenge - A Step by Step Guide to Handstand Glory
Embarking on a 21-day handstand challenge is a fun way to build strength, improve balance, and develop body control. This challenge will break down each of the 21-days and guide you specifically through daily exercises and drills designed to progressively enhance your handstand skills, unlocking the exhilarating feeling of mastering the free handstand.
The best gymnasts in the world from Olympic champion to a cirque du soleil artist will all learn to master their overall body control through focused routines such as this one.
So whether you are a beginner in the world of gymnastics, or a dab-hand looking to refine your technique, this structured program will help you achieve your overall flexibility and handstand goals.
What we can promise you at the end of 21 days is a heightened sense of body awareness, increased range in your physical movements and a stronger mind-body connection.
Ready? Then et the handstand challenge begin!
Preparation and Safety
Before starting the handstand challenge, ensure you have a safe space to practice, preferably with a clear wall and a soft surface like a yoga mat. Warm up properly before each session to prevent injuries, focusing on wrist, shoulder, and core activation exercises.
As the handstand challenge progresses, you will notice an increase in shoulder strength and the increased mental focus that comes with mastering a new range of motion.
Daily Routine Breakdown
So you've decided to learn a new skill or improve an existing one - great! You've already taken the biggest step in the learning process.
But such a huge number of handstand enthusiasts quit without completing the 21-day handstand challenge - Don't be one of them!
Just by completing the next 3 weeks, you will create a solid foundation, good form and the correct preparation of your entire body. Stick with it!
"I'd rather regret the risks that didn’t work out than the chances I didn’t take at all."
Days 1-3: Foundation and Basics
Day 1: Wrist Stretches and Shoulder Prep
- Wrist Circles: 2 minutes
- Wrist Flexor Stretches: 2 sets of 30 seconds each
- Shoulder Dislocates: 2 sets of 10 reps
- Scapular Push-Ups: 3 sets of 10 reps
- Hollow Body Hold: 3 sets of 20 seconds
Day 2: Core Strength
- Plank: 3 sets of 30 seconds
- Side Planks: 3 sets of 20 seconds each side
- Hollow Body Rock: 3 sets of 10 reps
- Dead Bugs: 3 sets of 10 reps
Day 3: Balance Introduction
Wall Walks: 3 sets of 5 reps
Tuck Handstands (against wall): 3 sets of 10 seconds
L-Sits (on parallettes or floor): 3 sets of 10 seconds
Days 4-7: Building Strength and Confidence
Day 4: Handstand Kick-Ups
Wrist Warm-Up: 2 minutes
Wall Walks: 3 sets of 5 reps
Handstand Kick-Ups (against wall): 3 sets of 5 reps
Plank to Pike: 3 sets of 10 reps
Day 5: Core and Shoulder Work
- Hollow Body Hold: 3 sets of 30 seconds
- Scapular Push-Ups: 3 sets of 10 reps
- Shoulder Taps (in plank position): 3 sets of 20 taps
- Pike Push-Ups: 3 sets of 8 reps
Day 6: Balance and Coordination
- Wall Handstands: 3 sets of 20 seconds
- Tuck Handstands (away from wall): 3 sets of 10 seconds
- L-Sits: 3 sets of 15 seconds
- Straddle Handstands (against wall): 3 sets of 10 seconds
Day 7: Active Rest and Recovery
- Gentle Yoga or Stretching : 20 minutes
- Wrist and Shoulder Mobility : 10 minutes
Days 8-14: Progressing to Freestanding
This is an exciting stage of the 21 day handstand challenge as you begin to progress your handstand efforts towards free standing handstands.
Day 8: Wall Drills
Wall Walks : 3 sets of 5 reps
Handstand Wall Pulls : 3 sets of 5 reps
Pike Handstands (against wall) : 3 sets of 10 seconds
Core Work (Hollow Body Hold) : 3 sets of 30 seconds
Day 9: Strength Focus
Plank Variations : 3 sets of 30 seconds each
Pike Push-Ups : 3 sets of 10 reps
Shoulder Taps (in handstand position) : 3 sets of 10 taps
L-Sits : 3 sets of 20 seconds
"Every accomplishment is a victory to be celebrated."
Day 10: Balance Practice
Freestanding Handstand Attempts: 10 attempts (hold as long as possible)
Tuck Handstands: 3 sets of 15 seconds
Straddle Handstands (away from wall): 3 sets of 10 seconds
Day 11: Mobility and Core
Yoga or Stretching: 20 minutes
Wrist and Shoulder Mobility: 10 minutes
Hollow Body Rock: 3 sets of 20 reps
Side Planks: 3 sets of 30 seconds each side
Day 12: Wall Drills and Holds
Handstand Wall Pulls : 3 sets of 5 reps
Pike Handstands : 3 sets of 15 seconds
Freestanding Handstand Attempts : 10 attempts
Core Work (Hollow Body Hold) : 3 sets of 30 seconds
Day 13: Strength and Balance
Plank Variations : 3 sets of 40 seconds each
Pike Push-Ups : 3 sets of 12 reps
Shoulder Taps (in handstand position) : 3 sets of 15 taps
L-Sits : 3 sets of 25 seconds
Day 14: Rest and Recovery
Gentle Yoga or Stretching : 20 minutes
Wrist and Shoulder Mobility : 10 minutes
Days 15-21: Mastering the Handstand
At this stage of the handstand challenge programme you may experience some aching in your upper body muscles as your physical preparation starts to ramp up.
Day 15: Advanced Wall Drills
Wall Walks : 3 sets of 5 reps
Handstand Wall Pulls : 3 sets of 10 reps
Pike Handstands : 3 sets of 20 seconds
Core Work (Hollow Body Hold) : 3 sets of 40 seconds
Day 16: Dynamic Balance
Freestanding Handstand Attempts : 15 attempts
Tuck Handstands : 3 sets of 20 seconds
Straddle Handstands : 3 sets of 15 seconds
Day 17: Strength and Control
Plank Variations : 3 sets of 50 seconds each
Pike Push-Ups : 3 sets of 15 reps
Shoulder Taps (in handstand position) : 3 sets of 20 taps
L-Sits : 3 sets of 30 seconds
Day 18: Freestanding Practice
- Freestanding Handstand Attempts : 20 attempts
- Handstand Hold Challenge : Try to hold a freestanding handstand as long as possible
- Core Work (Hollow Body Hold) : 3 sets of 50 seconds
Day 19: Mobility and Recovery
- Yoga or Stretching : 20 minutes
- Wrist and Shoulder Mobility : 10 minutes
- Hollow Body Rock : 3 sets of 30 reps
- Side Planks : 3 sets of 40 seconds each side
Day 20: Refining Technique
- Handstand Wall Pulls : 3 sets of 10 reps
- Pike Handstands : 3 sets of 25 seconds
- Freestanding Handstand Attempts : 15 attempts
- Core Work (Hollow Body Hold) : 3 sets of 60 seconds
Day 21: Final Challenge
- Freestanding Handstand Attempts: 25 attempts
- Handstand Hold Challenge: Try to hold a freestanding handstand as long as possible
- Celebrate Progress: Reflect on your journey and celebrate your progress
5 Tips for Success
Consistency: Practice daily to build muscle memory and strength. Don't be distracted by the sometimes boring process of repetition.
Focus on Form : Proper form reduces the risk of injury and improves efficiency towards your handstand challenge goal.
Use a Spotter : A spotter can provide assistance and ensure safety during challenging drills.
Listen to Your Body : Rest if you feel pain or excessive fatigue.
Stay Positive : Don't expect a full handstand the first time you attempt the handstand challenge. Progress may be slow, but every attempt brings you closer to your goal.
Beginner to Handstand Challenge - The Bottom Line
The 21-Day Handstand Challenge is designed to progressively build your strength, balance, and confidence. By following this structured approach, you can significantly improve your handstand skills and ensure a good result.
Remember, one of the most important things is to stay consistent with your physical activity, focus on form, and celebrate your progress. Handstands are not only a great exercise but also a rewarding journey of self-improvement and physical mastery.
To take your handstand challenge to the next level, you can seek professional advice from an online coach, many of which have huge experience in the proper development of handstands, giving you a powerful boost towards your goals.
If you're unsure where to find one, just drop us a message and we would be happy to recommend one for you!
If you've found this handstand challenge training program useful, be sure to share it with friends on social media.
