Today I have a guest post from Ryan Hurst of Gold Medal Bodies. Ryan got in touch with me a while ago and we naturally clicked by virtue of sharing similar methods and ideas. Since I always harp on the awesomeness of bodyweight skills, I’ve been wanting to give headway on how to handstand. But since I’m not a pro, I had to get some outside help. Ryan did a fantastic job with this tutorial and made a great video to go along with the post. Make sure you watch it as it illustrates the concepts he details.
THE INTRO
Hi, I’m Ryan from Gold Medal Bodies.
Anthony, being the super cool guy he is, asked me to give you guys a nice starting program for hitting handstands. For those of you who don’t know me, I have a thing for being upside down and helping people get strong with various gymnastic type movements.
Anthony and I were talking about training, and when he asked if I could share some tips about handstand work, I was pumped! I love handstands and all the benefits you get from practicing them.
Besides the fact that handstands make a great party trick, they’re a great start towards more difficult inverted and hand balancing maneuvers.
So what’s so great about handstands?
Well, when you do them right, handstands strengthen pretty much every muscle you have. Obviously, your shoulders and arms will get much stronger in overhead activities, and you’ll also notice some great improvements in your core strength. The strength and balance you get from doing handstands transfers over to a lot of other physical activities.
And let’s face it, being able to pop into a handstand wherever you are is pretty damn cool.
Now, I know what some of you are probably thinking. “I can’t do that! I’ll break my head!” Handstands can be intimidating since there is always the possibility of crashing.
But, I promise, if you follow the progressions that I’m sharing with you today, you’ll get there as safely and as quickly as possible. There is no reason why you shouldn’t get the handstand, or even make your current handstand better than it already is.
4 Basic Steps to Handstand Mastery
When I teach my clients to do a handstand, I generally take them through the following four stages:
- Facing the wall
- Facing away from the wall
- L-Handstand using a wall
- Freestanding Handstand work
But before you dive in and start taunting gravity, there are two things that you have to do to get ready for safe and productive handstand work—strengthen your wrists and ingrain the “hollow body” position.
Preparing Your Wrists
First we’ll start with wrist prep. If your wrists are weak, your handstand will be weak.
This is also one of the most common complaints I receive from people that have tried working on handstands and other handbalancing in the past. They just can’t carry weight properly on their hands.
That’s why we really need to focus on strengthening our wrists using the three variations below.
Note: the following exercises begin at 1:22 in the video.
Fingers Forward
The first is with our hands flat and fingers facing forward. Make sure to keep your arms straight. Rock forward and bring your shoulders past your fingers and hold for 3 seconds. Relax, then repeat for a total of 5 reps.
Fingers Backward
Next we’ll take our fingers backwards and sit back, holding for 3 seconds for 5 reps. Don’t let the heels of your hands come up off of the ground.
Palms Up, Fingers Backward
For the final wrist prep, turn your hands over with palms facing up. Keep your fingers facing your knees and sit back, holding for 3 seconds for a total of 5 reps. If you have trouble keeping your arms straight, move your hands closer to your knees.
Mastering the Hollow Body
You MUST master the hollow body position if you want a solid handstand.
We’re working on a gymnastic-style handstand with a straight body (it’s a much better technique if you’re doing this for training), and that requires a tight core to keep your upper and lower halves working together when inverted.
The most important point for the hollow body position is keeping your lower back flat on the floor the whole time.
DO NOT progress to the next level in the hold until you can successfully hold it for at least one minute with your lower back fully down on the floor. Just because you can do something doesn’t mean you’ve gotten all the juice out of the preceding steps.
Here’s the Hollow Body progressions:
- Legs bent
- Legs straight
- Legs straight and extended
- Arms extended
This hollow body position is pretty close to how you want to hold your body in the handstand, so having the strength to maintain this position on the floor can make or break your overall progress.
Note: the hollow body position can be seen at 2:24 in the video.
Be sure to continue working the hollow body until you’re extremely comfortable with it.
Wall Work
We’ll begin our handstand work with our body facing against the wall. Most people start out facing away, but I’ve found that my students can apply the hollow body position better if they face the wall at first.
Note: wall work can be seen at 4:20 in the video.
Handstand Facing The Wall
- Climb the wall – With your hands shoulder width apart, slowly walk your feet up the wall and walk your hands close to the wall.
- Hold the Hollow Body Handstand (tight body) – With toes against the wall, focus on holding the hollow body position.
- Exit the handstand by walking your feet down. Use a mat or pillow in case you crash, etc.
If you are having trouble getting into the handstand holding it, you probably need to work on strengthening your shoulders. So rather than trying to hold the handstand, work on walking up and down the wall for 3 reps for 4 sets.
Once you can comfortably get into the handstand while facing the wall, hold for 5 to 10 seconds x 6 sets. Give yourself a good rest between sets. Once that becomes easy, add 5 seconds to each set for all of the 6 sets.
We are working up to being able to hold 1 set for 60 seconds per set. Once you can perform that, it’s time to move on to the next level.
Handstand Facing Away From The Wall
Facing outward is great because you can start working on popping up into the handstand.
Work on locking out your arms and jumping slowly up in the handstand. Try not to smack your back, butt, or feet against the wall.
Here is the progression:
- Jump to handstand
- Hollow body with heels on wall
- Look down slightly
- Slowly exit the handstand.
Once you can hold the hollow body handstand with feet against the wall for up to a minute, it’s time to start pulling your feet away from the wall.
The L-Stand
The L-stand is awesome for gaining a lot of strength in your handstand and working on your form.
This is surprisingly difficult and is why I usually have my clients work on this along with the wall handstand facing out, and even when they get really good at that.
There are two key points for the L-stand:
- Focus on getting a 90 degree angle
- Push down and don’t let your shoulders collapse
You can work this the same way as your other progressions. 5 to 10 seconds x 6 sets and adding 5 seconds per set as you can. Work up to holding this for 1 minute per set.
The Freestanding Handstand
You have FINALLY arrived!
After hard work on each of the prior levels you are good and ready for the freestanding handstand.
The freestanding handstand can be a bit difficult psychologically because there is no longer a wall to help catch you! But don’t let that stop you. Focus on what you’ve learned so far and kick on up there. However, if things do go bad, remember that you can simply roll or turn out of it.
The sets and reps are the same as our other progressions. Start off with 5 to 10 seconds for 6 sets. You want to hold a solid free standing handstand for up to a minute.
Some points to remember:
- Start with hands on floor
- Tuck up with control
- Push away from the ground
- Hold with a hollow body position
- Exit the handstand – Turn out or roll if you have to bail
Most of all, have fun with it. Handstands are difficult for may people, but if you remember to make it fun, you’re going to keep practicing, and that’s key.
Advanced Handbalancing for Badasses
Once you’ve got your basic handstand nailed, you can step up for more interesting variations and advanced hand balancing moves.
Here are some advanced versions to work on once you get the freestanding handstand:
- Press handstand
- Lower to double arm lever
- Bent arm tuck to press hand
Alright, now get on it!
Don’t let any of this intimidate you, these progressions have worked for everyone I’ve trained and I’ve seen so many crazy grins from people that never thought they could get it.
Give this a go and please let me know how its working out for you. Leave a comment below if you have any questions!
Ryan Hurst, GMB Program Director – Ryan has a passion for movement, playing with his kids and being outdoors. That’s why you’re more likely to find him running, lifting, jumping, balancing, and climbing than anywhere online. Visit his home: http://www.goldmedalbodies.com
Awesome. Thank you for the great vid. Always wanted to learn this. Saw a girl in the gym who looked a touch … “incompetent” with the lifts …. but she did awesome handstands
I never got into gymnastics as I am “lengthy”, most gymnasts seem to be 5 foot or under, but I really fancy doing the handstands and any good tricks
Well, I’m 6’3″. You can get into it, no doubt!
I’m not especially tall at 5’10″ but I know what you mean. However, handstands are great at any height.
Awesome post!
I make people follow a similar progression but I never heard of the hollow body. Pretty sweet!
Good stuff haha
Ryan is the man with a plan.
Glad you liked it. Add in the hollow body progression when you are teaching and it will really shore up some trouble areas in the handstand.
it basically just means having a rounded back so slightly dished but not quite a fulldish
Great stuff. Really enjoying these posts on achieving superhuman skills!
By the way, on that testimonial for AGTCKP you wanted – any guidelines on length or anything else? Also, I only got through the first two phases before breaking my ankle so do you still want me to write one up? Apologies for taking so long to get back to you on this by the way, work has finally eased a bit so I have some time to think.
Rory, you can write your initial feelings about the comprehensiveness of the program. That would be cool. You can mention your ankle. Be honest, that’s all I ask.
Sent it to you on Saturday from this email address. Hope it fits the bill!
This is great article.But this is progression for a handstand. Could you post a whole gymnast’s program?
Glad you liked the article. A whole gymnast’s program? I trained in gymnastics for many years but now a days I just use gymnastic type movements for training. If you’d like a full on gymnast’s program I suggest checking out a local gymnastic center since they’d have all the apparatus that you’d need as well.
This was a dope article! I have to step my handstand game up… Thanks for the post Ryan and thanks anthony, found it through reddit, and now i’m hooked on the site.
Ryan, I sent you a message on Twitter but I am not sure if that is the right place so I post here too.
First of all I love the tutorial! I was looking for something that has exercises leading up to a handstand and I finally found one. Thanks a lot!!!
I was wondering if that hollow body exercise would help me with cartwheels too. Or maybe you have other suggestions?
I think part of my problem is that I know I am not strong enough yet and therefore I am afraid of being “upside down”. So I really would like to prepare with exercises like the hollow body before I hurt myself.
Thanks again!
Hey Simone, I’m not sure if Ryan got back to you, but you can always contact us through our site at goldmedalbodies.com
Regarding cartwheels, you don’t need to be able to support your weight on your hands really. You just transition over them, if that makes sense. One thing that might help a great deal is to focus on pushing off with your front leg harder to create momentum. Since you’ll be moving faster, you’ll spend even less time on your hands.
And yes, mastering the HB position will help with just about anything.
Simone,
Glad you enjoyed this article.
Andy gave you some great advice on cartwheels. And like he said, in the beginning it’s not so much of a hand balance compared to being able to transition your body over your hands. While not a tutorial, here’s an article on one of our GMB guys working up to being able to perform a cartwheel. Some of his transitions should help a bit.
http://www.goldmedalbodies.com/posse-feature-kevin-conquers-cartwheel/
And feel free to contact us over at goldmedalbodies.com anytime.
Cheers.
Alby, glad you liked this. I hope it helps out with your handstand work.
Cheers.
Thank you so much for the progression. Wondering if you have a chart/guideline for those of us going from zero to handstand. Something like a C25K chart, where there is a weekly progression or goal would be greatly appreciated.
Jenna, I have no idea what c25k is, but we do have a full program you can download at http://www.goldmedalbodies.com/handstands/
Thanks! c25k (Couch to 5K programs). Something that gradually gets you there over a 10-12 week progression.
Always, Jenna
Ah, I’ve heard of that! Thanks, Jenna.
I am stepping or leaping up into my hand stand. I am trying to straddle up into my handstand. Any tips or progression or what muscles need to contract
Thanks. And thanks for the tip above
You should “coast” into your handstand nice and smoothly.
Hey there! I am trying to teach myself a pressed handstand (so far against a wall) and I am stuck at a point where I now can do the controlled lift but only if I can rest the back of my head slightly on the wall – I can’t seem to get forward quite enough without that pressure otherwise…(though I can lift fine in a headstand)! Any pointers? (Also, any vids on handstand push ups and freestanding one-handed handstands would be great!). Thanks a million!
Hopefully by approving this, the GMB crew will come to the rescue.
I still did not get it. It really really hard I can’t do it
You don’t learn it overnight. It’s very difficult indeed. Just keep practicing. Practice practice practice!
Hey, I am doing a teacher training in yoga and handstand is my nightmare.
This is a great way to progress towards handstand. I am at L handstand now, hopefully it wont take too long to be able to kick on the wall.
GMB knows their shit.
Thanks for the great tutorial! hollow body is something nobody taught me, so I resulted in having arm strength enough to stand on one hand with wall, and doing perfect handstand pushups with wall while having no core stength so that I can’t do anything without wall. L stand is also another thing I never seen before, so by practicing these two, with the arm strength already built, I hope I’ll be able to do handstand freely pretty soon! Again, Thanks!
GMB are good people.
Hey guys,
I just started doing handstands. I want to increase my core strength.
So after watching a couple of videos i figured i would be best to start of against a wall.
When i walked up against the wall i got a LOT of pressure on my head. I looked it up on the internet and the only thing i could find was that i was supposed to keep breathing.. xD. So i got back up against the wall and started taking regular deep breaths but the pressure came again immediately. Can anybody tell me what i am doing wrong and how i can prevent feeling this huge amount of pressure on my head?
Thanks in advance
Some stats about me:
I am also 1.92 m tall and i have a relatively good condition.
I can do at least 20 neat push ups.
Anything wrong? I don’t think. This happens to me anytime I walk up a wall too. So I just kick my feet up. Perhaps GMB can help. I’m unlocking the reply.
Hey Bart, first of all, the usual cautions/disclaimers apply: I have no idea what medical situation you have, and you should always talk to a doctor if you are worried about something happening in your body.
Also, if you *ever* feel lightheaded or dizzy while holding a handstand, come down immediately and breathe and relax.
That said, you’re probably OK. I mean, you probably don’t find yourself upside-down very often, right? It’s bound to be uncomfortable at first.
So build up gradually. Only stay inverted for a few seconds, then come down. Relax, breathe, and then do it again in a few minutes.
And yeah, you should always breathe. The only time I would recommend holding your breath is if you happen to be underwater. Holding your breath while upside down is going to increase the your blood pressure, and you don’t want to do that under stress.
Just relax, get upside down, exhale, come back down.
You’ll get more comfortable with time and practice. Unfortunately, this has nothing at all to do with strength. You just need to teach your body to deal with the discomfort.
Chances are, you won’t die from this.
Wow thanks for the vid I enjoy free valuable information, I will see what I can do with this =]
GMB are good people.
Hey I’m going to start this tomorrow! My question is about the wrist strengthening/stretching exercise. Am I supposed to do that before or after the main exercise? I hear that I shouldn’t stretch before a workout because it takes out some of the elasticity and bounce back power of the muscles making the workout less effective. Maybe I’m wrong. Anyway before or after? Thanks!
You don’t need your wrists for explosive power during handstands. It’s MUCH more important that they’re ready to handle the intense range of motion and positions that handstands will force them into. GMB should respond after I unlock this post, so you’ll get their opinion too.
I have trouble because once i start slowly walking my way up the wall facing it the blood rushes to my head real quick and i cant stand it and have to stop am i doing something wrong or is there something i can do to get accustomed to it
This is common. It won’t happen if you don’t walk up the wall though. If you kick your feet up you should be good.
DOES HANDSTAND SHOOT UP BLOOD PRESSURE?
I have been doing handstands for about a month.I checked my blood pressure and its 82 -150 is something wrong.I don’t feel any kind of tiredness or dizziness while i practice.
No, handstands shouldn’t increase blood pressure unless you take the measurement immediately after doing them.
Does handstands require certain shoulder flexibility.I cant get my hands past ears and i think this is the reason why i cant hold handstand with stability.How can i improve shoulder flexibility?
More so thoracic spine mobility than shoulder mobility (one in the same, essentially though). You probably need a dose of thoracic extensions and training that UPWARDLY rotates the scapula. Get into a deep squat position and then do front plate raises overhead with a 2.5 pound plate (or milk jug). And then keep practicing handstands. Get against a wall and push the mobility issue. GMB should respond too.