
31 Best Handstand Drills and Progressions For Beginners
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Time to read 6 min
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Time to read 6 min
Handstands are a remarkable display of strength, balance, and body control, often seen in gymnastics, yoga, and various athletic disciplines.
Achieving a stable handstand requires not just upper body strength but also core stability, spatial awareness, and practice.
In this article, we explore various handstand drills, providing a comprehensive guide to help practitioners of all levels to progress along their handstand journey.
Handstands offer a myriad of benefits that go beyond impressing others with an acrobatic feat. They improve upper body strength, enhance balance, boost core strength, and promote better body awareness.
Additionally, handstands can be a fun and challenging way to break up a monotonous workout routine.
But be warned - once you get a taste of your first freestanding handstand, you will realise that being in control of a vertical position is more than just a little bit addictive!
One of the main issues faced by an absolute beginner whilst pursuing the perfect handstand, is injury.
The correct preparation is one of the most important skills you can master and should be incorporated at the start of every training session.
Before diving into handstand drills, it’s crucial to prepare the body with a proper warm-up. This reduces the risk of injury and ensures that the muscles are ready for the demands of handstand training.
Wrist Circles: Rotate the wrists in both directions to improve flexibility and loosen the top of your wrists.
Wrist Flexor Stretches: Extend one arm in front of you with the palm facing up, and gently pull back on the fingers with the other hand.
Palm Push-Ups: With your hands shoulder width apart, perform push-ups on the palm of your hand to strengthen the wrists.
Reverse Press: Increase wrist strength by placing the back of your hand flat on the floor and straightening your arm.
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Shoulder Dislocates: Use a resistance band or a broomstick, hold it with both hands, and rotate it over and behind your head.
Scapular Push-Ups: In a plank position, retract and protract your shoulder blades without bending the elbows.
Wall Slides: Stand with your back against a wall, arms bent at 90 degrees, and slide your arms up and down the wall.
Hollow Body Hold : Lie on your back, lift your legs and shoulders off the ground, and press your lower back into the floor.
Plank Variations : Perform standard planks, side planks, and plank-to-pike movements to engage the core. Focus on pulling your belly button inwards as you perform the plank to create a strong core.
Starting with foundational handstand drills will make a huge difference whilst building the necessary strength, balance, and body alignment as you work towards a vertical handstand.
Wall walks are a great handstand drill for getting comfortable with being upside down and build shoulder strength.
Practising against a wall provides support and helps you focus on form and balance.
How to Perform: Face away from the wall, kick up into a handstand, and let your heels touch the wall for support. Ensure your body is in a straight line from wrists to toes.
L-sits on parallettes or the floor strengthen the shoulders, core, and hip flexors, all crucial for handstands.
How to Perform: Sit with your legs extended in front of you, place your hands beside your hips, and lift your body off the ground, maintaining a 90-degree angle at your hips.
Tuck handstands help in understanding balance without the need to fully extend the legs.
How to Perform: Kick up into a handstand, then bring your knees toward your chest, maintaining a tight tuck position with bent legs to at least a 90 degree angle if possible.
Once you have mastered the basics, you can progress to more challenging drills to refine your balance and control.
Shoulder taps improve balance and control while shifting weight from one hand to the other.
How to Perform: In a wall-supported handstand or freestanding if you’re confident, lift one hand and tap the opposite shoulder, then switch sides. You can add donkey kicks in between shoulder taps to really enhance your drills.
These help in transitioning from wall-supported to freestanding handstands.
How to Perform: In a wall handstand, pull your feet slightly away from the wall and try to balance without support for a few seconds before touching back. This is a great way to build confidence whilst upsidedown.
Straddle handstands are a good drill for teaching you to control your legs and balance while adding an extra challenge to the handstand.
How to Perform: Kick up into a handstand, then slowly separate your legs into a straddle position while maintaining balance.
Pike handstands engage the core intensely and help in learning to control the lower body.
How to Perform: From a handstand position, slowly lower your legs into a pike position, keeping your legs straight and together.
For those who have developed a strong handstand foundation, advanced drills offer ways to further challenge stability and strength.
Handstand push-ups significantly enhance shoulder strength and balance.
How to Perform: From a handstand position, bend your elbows and lower your head towards the ground, then push back up to the starting position. Be aware that bent arms will require strong shoulder muscles in order to straighten them back out, if you find this too hard, revert back to wall handstand drills.
Practicing freestanding handstands away from the wall tests your balance and control.
How to Perform: Kick up into a handstand without any wall support and aim to hold the position as long as possible. Use small adjustments in your wrists and fingers to maintain balance.
This highly advanced skill requires exceptional balance and shoulder strength.
How to Perform: Begin in a solid two-arm handstand, then slowly shift your weight to one arm, lifting the other hand off the ground. Use your free arm for balance.
Pirouettes improve spatial awareness and dynamic balance.
How to Perform: In a handstand position, use your hands to turn your body in a circle. This can be practiced against a wall initially.
Consistency: Practice handstand drills regularly. Consistency is key to building strength and improving balance.
Focus on Form: Always prioritize proper form over holding a handstand for a long duration. Correct alignment prevents injuries and ensures better progress.
Use a Spotter: When learning new drills, having a spotter can provide additional safety and feedback.
Progress Gradually: Don’t rush into advanced drills. Master each level before moving on to more challenging exercises.
Stay Patient: Handstands require time and perseverance. Celebrate small achievements and understand that progress may be slow but steady.
Arching the Back: Maintain a straight line by engaging the core and keeping the ribs tucked in.
Flaring Elbows: Keep the elbows close to the ears to ensure proper alignment and shoulder engagement.
Inconsistent Practice: Regular practice is crucial. Short, daily sessions are more effective than infrequent, longer workouts.
Neglecting Wrist Health: Strengthen and stretch the wrists regularly to prevent strain and injuries.
Handstands are a rewarding and challenging skill that can significantly enhance strength, balance, and body awareness. By following a structured approach with various handstand drills, practitioners can steadily progress from basic to advanced handstand techniques.
How much time you can invest in your handstand drills will have a direct impact on how quickly you will be able to achieve your straight body position whilst in your handstand.
Consistency in your own handstand drills and practice, proper form, and patience are essential to mastering handstands and reaping the numerous benefits they offer.
Whether you are a beginner or an advanced practitioner, incorporating handstand drills into your fitness routine can lead to impressive gains in physical fitness and overall well-being.
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