Learn How To Handstand As A Complete Beginner

Advanced Calisthenics Exercises for a Shredded Body

Learning to handstand can be a challenging but rewarding process.

Here is a guide to help you get started.

  1. Start by building your upper body strength. Handstands require a lot of arm and shoulder strength, so it’s important to work on exercises that target those areas. Push-ups, pull-ups, and dips are all great exercises to start with.
  2. Improve your core strength. A strong core is essential for maintaining balance in a handstand. Planks, sit-ups, and leg raises are all good exercises to help build your core strength.
  3. Practice handstands against a wall. Begin by facing a wall and placing your hands on the ground about shoulder-width apart. Kick your legs up and press your feet against the wall to hold the handstand position. This will help you get used to the feeling of being upside down and also help you practice balancing.
  4. Work on your flexibility. Being able to kick your legs up into a handstand requires a certain level of flexibility. Stretching your hamstrings, lower back and shoulders will help you to get into the correct position.
  5. Once you feel comfortable holding a handstand against the wall, try practicing away from the wall. Start by holding the handstand position for a few seconds at a time, and gradually increase the amount of time you can hold the position.
  6. Practice regularly. The key to mastering any skill is practice, so make sure to set aside time each day to practice your handstands.

Below is an example workout you can implement to build strength, mobility, and balance for a handstand.

  1. Warm-up: Start with a 5-10 minute cardio warm-up to get your heart rate up and blood flowing to your muscles.
  2. Push-ups: 3 sets of 10 reps. This exercise will help build upper body strength, particularly in your shoulders and triceps.
  3. Pull-ups: 3 sets of 8 reps. This exercise will help build upper body strength in your back and biceps.
  4. Planks: 3 sets of 30-second holds. This exercise will help build core strength and stability.
  5. Shoulder Taps: 3 sets of 10 reps. This exercise will help to improve your shoulder stability and control.
  6. Handstand Wall Holds 3 sets of 30-second holds. Start by facing a wall and placing your hands on the ground about shoulder-width apart. Kick your legs up and press your feet against the wall to hold the handstand position.
  7. Hamstring stretches 3 sets of 30-second holds. This will help to increase your flexibility and make it easier for you to kick up into the handstand.
  8. Shoulder stretches 3 sets of 30-second holds. This will help to increase your flexibility and make it easier for you to press up into the handstand.
  9. Cool-down: Finish with a 5-10 minute cool-down to bring your heart rate back down and stretch out your muscles.

Once you feel comfortable with the above workout you can try some of the exercises from the video below to take your handstand to the next level.

It’s important to note that learning the handstand takes time and patience. It’s important to be consistent in your training and to listen to your body. If you experience any pain or discomfort, take a break and consult a doctor or physiotherapist.