Want to learn of a handstand workout that can be effective? The place that you are in is all right. I’ve trained dozens of people in this exact process, and I’m sharing everything because it worked.
This guide details the route toward your first handstand. It is a complete path that exists. Specific strength exercises that you need to build are the muscles you’ll find.
I’ll show to you safe falling techniques preventing potential injury. Body awareness drills make balancing easier. You will also learn about these drills.
I have performed some tests of each of these methods upon myself and upon students. They consistently work as you follow them.
Beginner Handstand Concepts
A handstand is more than just being upside down. Your body needs to form one straight line from your hands to your toes.
Think of stacking blocks. Your shoulders stack over your wrists. Your hips stack over your shoulders. Your feet reach toward the ceiling.
Core engagement matters most. Squeeze your abs tight. This tension keeps your body controlled.
Your shoulders get incredibly strong from holding your entire body weight. Your core becomes rock solid. Balance improves dramatically.
The best part? You can practice anywhere. Your living room works perfectly. No gym membership required. Just your body and determination.
Learn Handstand in 3 easy steps
Master the handstand through safe falling, strength building, and body awareness practice.
Step 1: Learning How to Fall Safely
Why Falling is Important:
Fear holds most people back from handstands. The fear of falling specifically.
Here’s the truth: falling will happen. Making it a trained skill removes the fear. Once you know how to fall safely, you’ll kick up with confidence.
Being upside down feels weird at first. Your brain doesn’t like it. Practice falling on purpose. Teach your body the movement pattern. Soon it becomes automatic.
Wheel Out Technique:
Start on your hands and knees. Place your hands flat on the ground. Shift your weight forward over your hands.
Tuck your chin to your chest. Roll forward like a wheel. Your back should touch the ground smoothly. Your legs follow over.
Practice this ten times on flat ground. Get comfortable with the motion.
Now try from a low wall position. Put your feet against the wall at waist height. Hands on the ground. Wheel out when you feel ready.
Gradually move your feet higher on the wall. Each time, practice wheeling out. The higher you go, the more rotation you’ll experience.
This builds trust in the movement.
Safety Tips:
Use a yoga mat or soft carpet. This cushions your landing if needed.
Keep your hands on hard surfaces only. Soft surfaces make your wrists collapse. Hard floors or mats work best.
Clear the space around you. Move furniture away. Give yourself room to bail safely.
Practice when you’re fresh, not exhausted.
Step 2: Building Strength for Handstands
Wall Walks:
Wall walks build the exact strength you need. They’re tough but effective.
Start in a pushup position. Your feet touch the wall behind you. Walk your feet up the wall one step at a time. As your feet climb, walk your hands backward toward the wall.
Keep moving until your chest nearly touches the wall. Your body should be almost vertical. Hold for three seconds.
Walk back down slowly. That’s one rep.
Beginners should do 3 sets of 3 reps. Rest two minutes between sets. As you get stronger, increase to 5 reps per set.
Your shoulders will burn. That’s normal. This exercise builds serious strength fast.
Additional Strength Drills:
Shoulder mobility matters for handstands. Tight shoulders cause problems.
Try shoulder flexions in downward dog. Start in downward dog position. Rock forward slightly, then back. Feel your shoulders opening. Do 10 slow reps.
Hollow body holds strengthen your core. Lie on your back. Lift your shoulders and legs slightly off the ground. Press your lower back into the floor. Hold for 20 seconds. Work up to 45 seconds.
Do these exercises three times per week. Mix them into your warm up routine.
Your body will adapt quickly.
Step 3: Developing Body Awareness
Using Headstands to Build Awareness:
Headstands teach you balance with less fear. You’re lower to the ground.
Start with a toe assisted tuck headstand. Place your head and hands on the ground in a triangle. Lift your hips over your head. Keep your knees tucked to your chest. Your toes stay on the ground for support.
Hold this position. Feel where your weight sits. Notice your spine position.
Next, extend your hips. Keep your knees bent. Your legs point toward the ceiling, knees still tucked.
Finally, straighten your knees completely. Now you’re in a full headstand.
Practice near a wall for safety. This position teaches body control without full intensity.
Transferring Awareness to Handstands:
The feelings from headstands transfer directly to handstands.
In both positions, notice your spine. Is it straight or arched? Feel your hips. Are they over your shoulders or behind them? Check your legs. Are they reaching up or falling back?
Practice small leg movements while upside down. Bend one knee. Straighten it. Switch legs. These movements teach control.
The more aware you become, the better your handstands get.
Beginner Handstand Workout Routine
Follow this structured session to build strength, practice skills, and develop confidence safely.
1. Warm Up Exercises
Always warm up your wrists first. They’ll support all your body weight.
Place your hands flat on the ground. Lean forward gently. Rock side to side. Do 10 circles in each direction.
For shoulders, do arm circles. Make big circles forward, then backward. Do 10 each direction.
Spend five minutes warming up. Your joints need this preparation.
2. Skill Practice Drills
Wall walks come first. Do 3 sets of 3 to 5 reps. Rest two minutes between sets.
Then practice kick ups. Stand facing away from the wall. Put your hands down. Kick one leg up toward the wall. Let your foot touch the wall for support. Hold for 5 seconds. Try 5 kick ups on each leg.
Wall floats come next. Get into a handstand against the wall. Push off the wall slightly. Try to balance for one second. Put your feet back on the wall. Repeat 5 times.
End with bailing practice. Do 3 wheel outs from a low wall position.
3. Play and Exploration
After your structured practice, explore freely. Try different kick up speeds. Experiment with hand positions slightly wider or narrower.
Attempt to hold your wall handstand with one foot off the wall. See how long you can balance.
This playful practice builds intuition. You learn what works for your body specifically.
Don’t skip this part. Play teaches things drills cannot.
Training Tips for Beginners
- Practice 2 to 4 times per week. More isn’t always better. Your body needs recovery time.
- Keep sessions short. Twenty to thirty minutes works perfectly. Long sessions create fatigue and bad habits.
- Short focused practice beats exhausting marathons. Your brain learns better when you’re fresh.
- Schedule your practice days. Treat them like important appointments.
- After each session, think about what happened. What felt good? What needs work?
- Maybe your kick ups felt strong today. Great, do more of those. Maybe your shoulders tired quickly. Add more strength work next time.
- Adjust your focus based on what you notice. This thoughtful approach speeds up progress dramatically.
- Keep a simple journal if that helps. Just a few notes per session.
- Progress isn’t a straight line. Some days feel amazing. Other days feel terrible. Both are normal.
Conclusion
After years of teaching students, by this three-step handstand workout complete beginners are transformed into confident practitioners.
Begin with safe falling techniques then build strength via wall walks plus you develop body awareness holding yourself inverted. Remain patient with your progress as well as train two to four times weekly.
A program with structure can be of use. Also you can consider an app for some guided support. Everything you need for success you have right now.
You must commit to consistent practice since the process itself can be rewarding. Doing so will cause your skills to increase. Your initial handstand seems more imminent now.
Frequently Asked Questions
How long does it take to learn a handstand?
Most beginners need 3 to 6 months of consistent practice. Some take longer, others progress faster. Your starting strength and practice frequency matter most.
Can I practice handstands every day?
Your body needs rest to build strength. Practice 2 to 4 times per week for best results. Daily practice often leads to overuse injuries.
Do I need to be strong to start handstand training?
You need basic strength but wall walks build what you lack. Most people can start immediately. The exercises in this routine develop the strength you need.
What if I’m scared of falling?
Fear is completely normal. Practice the wheel out technique repeatedly on soft surfaces. Start low to the ground. Gradually work higher as confidence builds.
Should my handstand hurt my wrists?
Some fatigue is normal but sharp pain is not. Warm up properly before practice. If pain persists, rest and consider wrist strengthening exercises.
