Learn How To Handstand - The Full Beginner's Guide
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Time to read 8 min
From Zero to Handstand Hero
Learning how to handstand is a rewarding challenge that combines strength, balance, and body awareness. This skill is not only impressive but also beneficial for overall fitness, enhancing upper body strength, core stability, and spatial awareness.
Learning how to handstand requires patience, consistent practice, and a systematic approach. This guide will provide a comprehensive step-by-step process, sharing all of the different ways you can develop, to help you achieve a perfect handstand.
Whether you are a complete beginner or looking to refine your technique, follow the steps below and you can be sure to become comfortable upside down.
6 Benefits of Handstands
Before diving into the steps to achieve a handstand, it's essential to understand the numerous benefits of this exercise:
Upper Body Strength : Handstands engage the shoulders, arms, and wrists, building significant upper body strength.
Core Stability : Maintaining a handstand requires a strong core, enhancing overall stability and strength.
Balance and Coordination : Handstands improve balance and coordination, which are crucial for many athletic activities.
Mental Focus : Achieving and holding a handstand demands concentration and mental clarity.
Improved Circulation : Being upside down promotes blood flow to the upper body and brain.
Confidence : Mastering a challenging skill like a handstand can boost self-confidence and provide a sense of accomplishment.
Handstand Preparation and Warm-Up
Before you learn how to handstand, let's take a look at how best to prepare.
Proper preparation and warm-up are crucial to prevent injuries and ensure that your muscles are ready for the demands of handstand practice. A common mistake for beginners is diving straight in the very first time they start handstand training.
You want to ensure your handstand journey lasts a very long time and the best way to do this is to commit to starting every training session with a warm up, reducing wrist pain and the risk of injury.
1. Wrist Mobility and Strengthening
- Wrist Circles : Rotate your wrists in both directions for 1-2 minutes to improve flexibility.
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. Hold for 30 seconds on each side.
Palm Push-Ups : Perform push-ups on your palms to strengthen the wrists. Start with 2 sets of 5 reps and gradually increase. These are fantastic for building wrist strength.
2. Shoulder and Upper Back Activation
- Shoulder Dislocates : Use a resistance band or a broomstick, hold it with both hands, and rotate it over and behind your head. Perform 2 sets of 10 reps.
Scapular Push-Ups : In a press up position, retract and protract your shoulder blades without bending the elbows - straight arm position. Perform 3 sets of 10 reps.
Wall Slides : Stand with your back against a wall, arms bent at 90 degrees, and slide your arms up and down the wall. Perform 2 sets of 10 reps.
3. Core Activation
Learning how to handstand relies heavily on your core strength. Do not overlook these holds if you want a strong handstand!
- Hollow Body Hold : Lie on your back, lift your legs and shoulders off the ground, and press your lower back into the floor. Hold for 3 sets of 20 seconds.
Plank Variations : Perform standard planks, side planks, and plank-to-pike movements to engage the core. Hold each position for 30 seconds.
"Every handstand starts with a single step."
Step-by-Step Guide to Learning How To Handstand
Step 1: Wall Walks
Wall walks (also known as handstand walking), are an excellent way to get comfortable with learning how to handstand and building shoulder strength. Wall walks are also a good idea for getting used to finding your centre of gravity, ready for your first handstand holds.
How to Perform : Start in a push-up position with your feet against a wall. Walk your feet up the wall while simultaneously walking your hands closer to the wall. Aim to get your chest as close to the wall as possible, then walk back down. Perform 3 sets of 5 reps.
Step 2: Wall Handstands
Practicing the wall-assisted handstand provides support and helps you focus on form and balance. The most important thing is to maintain good form to ensure you are still developing core strength, ready for when you progress away from the wall to more advanced skills.
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. Hold for 3 sets of 20 seconds, gradually increasing the time as you get more comfortable.
Step 3: L-Sits
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. Hold for 3 sets of 10 seconds, gradually increasing the time.
Step 4: Tuck Handstands
Tuck handstands help in understanding how to handstand 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. Hold for 3 sets of 10 seconds, gradually increasing the time. Hold the tuck body position as long as you can, but don't worry if this is only a brief hold to begin with.
Step 5: Shoulder Taps
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. Perform 3 sets of 10 taps on each side.
Step 6: Handstand Wall Pulls
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. Perform 3 sets of 5 reps.
Step 7: Straddle Handstands
Straddle handstands teach 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. Hold for 3 sets of 10 seconds, gradually increasing the time.
Step 8: Pike Handstands
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. Hold for 3 sets of 10 seconds, gradually increasing the time.
Step 9: Freestanding Handstands
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. Perform 10 attempts, gradually increasing the hold time.
Advanced Handstand Drills
For those who have developed a strong handstand foundation, advanced drills offer ways to further challenge stability and strength.
Handstand Push-Ups
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. Perform 3 sets of 5 reps, gradually increasing the reps.
One-Arm Handstands
This highly advanced skill of learning how to handstand 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. Perform 3 sets of 5 seconds on each arm, gradually increasing the time.
Handstand Pirouettes
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. Perform 3 sets of 3 pirouettes, gradually increasing the number.
5 Tips for Handstand Success
- 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.
4 Common Mistakes and How to Avoid Them
- 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.
Creating a Handstand Practice Routine
To make consistent progress when learning how to handstand, it's essential to create a structured handstand practice routine. Here’s an example routine that you can follow:
Day 1: Foundation and Basics
Wrist Mobility Exercises: 5 minutes
Wall Walks: 3 sets of 5 reps
Wall Handstands: 3 sets of 20 seconds
Hollow Body Hold: 3 sets of 20 seconds
Day 2: Strength and Core
Wrist Mobility Exercises: 5 minutes
L-Sits: 3 sets of 10 seconds
Pike Handstands: 3 sets of 10 seconds
Plank Variations: 3 sets of 30 seconds
Day 3: Balance and Control
Wrist Mobility Exercises: 5 minutes
Tuck Handstands: 3 sets of 10 seconds
Shoulder Taps: 3 sets of 10 taps on each side
Hollow Body Hold: 3 sets of 30 seconds
Day 4: Active Rest and Recovery
Gentle Yoga or Stretching: 20 minutes
Wrist Mobility Exercises: 5 minutes
Day 5: Advanced Drills
Wrist Mobility Exercises: 5 minutes
Handstand Wall Pulls: 3 sets of 5 reps
Straddle Handstands: 3 sets of 10 seconds
Freestanding Handstand Practice: 10 attempts
Day 6: Strength and Stability
Wrist Mobility Exercises: 5 minutes
Handstand Push-Ups: 3 sets of 5 reps
Pike Handstands: 3 sets of 10 seconds
Plank Variations: 3 sets of 30 seconds
Day 7: Rest and Reflection
Ask anyone who's learning how to handstand and they will tell you it's a journey. It is hugely important you take stock of your progress and appreciate the little wins along the way.
Reflect on your progress and set goals for the next week.
Gentle stretching and mobility work.
How To Handstand - The Bottom Line
Learning how to handstand is a rewarding journey that builds physical strength, mental focus, and a sense of accomplishment. By following a structured approach, practicing consistently, and focusing on proper form, anyone can achieve this impressive skill.
You will perhaps start learning how to handstand with a slight fear of falling while you experiment with different positions. But of course no one is an expert right away!
If you can commit the right amount of time, energy and hard work to the different variations, you will be well on your way to mastering the art of handstands!
Remember to celebrate each small victory along the way and enjoy the process of turning your world upside down and learning how to handstand!
