Learn 'How To': Handstand Calisthenics For Beginners
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Time to read 4 min
Handstands are an impressive and fundamental calisthenics skill that requires strength, balance, and body awareness.
Whether you're inspired by TikTok tutorials or professional athletes, learning how to do a proper handstand is achievable with the right approach.
This guide to handstand calisthenics will walk you through the most important things to consider, from basic progressions to advanced techniques, ensuring that your handstand journey is successful.
The 2 Foundations of Handstand Training
1. Understanding the Handstand
The perfect handstand involves balancing your body weight on your hands, maintaining a straight line from your wrists to your toes.
Achieving this requires strength, flexibility, and proper form. The most important thing to remember is that handstands are as much about technique and body awareness as they are about strength.
2. Developing Required Strength and Mobility
To hold a handstand, you need to build shoulder strength and shoulder mobility. These are critical for supporting your body weight and maintaining balance.
Additionally, core strength, particularly in the lower back and abdominal muscles, is essential for stabilizing your body.
Key Exercises:
Hollow Body Hold : This exercise strengthens your core and helps you understand the proper handstand position. Lie on your back, lift your legs and shoulders off the ground, and hold a banana-like shape.
Shoulder Mobility Drills: Use a resistance band to perform shoulder dislocates, improving flexibility and range of motion.
3 Handstand Progressions
Starting with the most basic progressions is crucial for building a solid foundation.
1. Wall Walks
Wall walks are an excellent way to get comfortable with being upside down and develop the necessary strength for handstand calisthenics.
Step 1: Start in a push-up position with your feet against a wall.
Step 2: Walk your feet up the wall while simultaneously walking your hands closer to the wall.
Step 3: Aim to get your body as close to a vertical position as possible, ending in a chest-to-wall handstand .
2. Chest-to-Wall Handstand
This handstand calisthenics progression helps you practice the handstand position with the support of the wall.
Step 1: Start in a plank position facing away from the wall.
Step 2: Walk your feet up the wall until your chest is close to the wall.
Step 3: Focus on engaging your core and keeping a straight line from your hands to your toes.
3. Freestanding Handstand Calisthenics
Once comfortable with wall-supported handstands, you can begin attempting freestanding handstands.
Step 1: Start with small hops into the handstand position.
Step 2: Use a spotter or practice on a soft surface to reduce the risk of injury.
Proper Form and Alignment For Handstand Calisthenics
Hand Placement and Body Position
It's very important when training for handstand calisthenics that Hands should be shoulder-width apart. Your body should form a straight line, with your shoulders stacked over your wrists, hips over your shoulders, and feet pointed towards the ceiling.
Form Cues
- Keep your shoulder blades engaged.
- Squeeze your glutes and inner thighs to maintain stability.
- Point your toes and keep your legs straight.
Handstand Practice Routine
Creating a structured handstand training routine is essential for consistent progress in handstand calisthenics.
Warm-Up
- Shoulder Mobility Drills : Use a resistance band or perform shoulder dislocates.
- Core Activation : Hollow body holds and planks.
Handstand Exercises
- Wall Walks : 3 sets of 5 repetitions.
- Chest-to-Wall Handstands : Hold for 20-30 seconds, 3-5 sets.
- Freestanding Handstand Attempts : 5-10 attempts, focusing on form.
Cool Down
- Child’s Pose: Stretch your shoulders and back.
- Downward Dog: Elongate your spine and relax your shoulders.
- Reduce Heart Rate: If it's been elevated during your handstand calisthenics session, take a slow walk along with some deep breaths until it has reduced.
image from pexels.com
Overcoming 3 Common Challenges
1. Fear of Falling
Fear is a natural part of learning handstands. To overcome this:
Practice falling safely by learning how to tuck and roll.
Use a spotter or wall for support during your initial attempts.
2. Building Strength
If you find holding a handstand challenging, incorporate specific exercises to build strength:
Push-Ups : Increase upper body strength.
Planks and Side Planks : Strengthen your core and shoulder stabilizers.
3. Achieving Proper Form
Focusing on proper form and alignment will make handstand calisthenics easier and reduce the risk of injury. Use mirrors or record yourself to correct your form during practice.
Advanced Techniques and Fun Tricks
Once you've mastered the basics of handstand calisthenics, you can explore advanced handstand calisthenics techniques and variations.
Handstand Push-Ups
An advanced move that builds immense upper body strength. Start with partial range push-ups and gradually increase the depth.
Handstand Walking
This involves moving your hands to walk while in a handstand position. It requires excellent balance and coordination.
One-Arm Handstand
A highly advanced skill requiring significant strength and balance. Start by shifting weight from one hand to the other and gradually lifting one hand off the ground.
Balance Addicts athlete below, Tom, is a one-arm handstand master, but he'll be the first to tell you that consistency plays a huge part in achieving this skill.
Handstand Calisthenics - The Bottom Line
Learning handstand calisthenics is a rewarding journey that combines strength, flexibility, and balance. By following the progressions outlined in this guide, you can build the foundational building blocks needed for a successful handstand practice.
Remember to focus on proper form, be patient with your progress, and stay consistent with your training sessions. Whether you're inspired by TikTok tutorials or professional athletes, mastering the handstand is within your reach with dedication and hard work.
Good luck on your handstand calisthenics journey, and enjoy the new perspective and confidence that comes with achieving this impressive calisthenics skill.
