Tips on how to Do a Handstand (30-Day Development Plan)


Today we teach you how to do a handstand!

A handstand is among the coolest workout routines ever, however it’s additionally one of the crucial superior strikes to study.

Luckily, you’ve come to the suitable place.

As we speak you begin your journey to the Upside-Down!

We'll start your journey to the Upside-Down with Handstands today!

Ah, not that Upside-Down…we’ll preserve you on this dimension.

We’ve helped a lot of our coaching clients obtain their first handstand and in the present day we’ll share with you the way it’s carried out with this information!

We’ll deal with it like a online game, progressing you from full noob to Stage 6: Handstand Grasp. 

We’ll go over the next (click on to flip to that part):

Alright, brace your self to get flipped-turned the other way up.

Are Handstands Good for You? (3 Causes Why Handstands Rule)

Jim pretending like he's Luke doing a handstand.

At Nerd Health we LOVE handstands like Eleven loves waffles.

Eleven is determined to start doing handstands. But she needs to get her grub on first.

Listed below are 3 the explanation why handstands rule:

#1) Like different bodyweight training, there’s no excuse. In case you have room to face up, you might have room to follow handstands.

#2) It recruits DOZENS of muscle tissue in your physique.

From arm energy to wrist mobility to core strength to shoulder mobility and muscular endurance, handstands do all of it.

Rebel Leader Steve showing you how to kick up to a handstand.

If you end up making an attempt to steadiness, it makes your physique work as one full unit.

#3) It scares you – sure, that’s a constructive. We develop exterior our consolation zone and for many individuals, simply the considered a handstand is sufficient to make their palms sweaty, knees weak, arms are heavy, vomi…

Whether you have to perform in a rap battle or do a handstand, confidence is key.


The purpose is that the handstand is simply as a lot of a psychological problem as it’s a bodily one.

How scared do you suppose this man will get regularly?

Whatever you do, don't try a handstand like this your first time. Or maybe ever...

That’s Coach Jim!

Grasp of the NF Health Universe, and our lead coach for our Handstands Course and Nerd Fitness Coaching. You’ll be seeing a number of him in in the present day’s article as a result of Jim can do handstands in his sleep.[1]

The Secret to Performing a Handstand

The hardest thing about handstands is actually the mental component.

Certain, we have to construct energy to assist ourselves upside-down, however even that hurdle is overblown.

A correct handstand truly begins to really feel simple. 

That’s as a result of when you’re balanced and aligned, it turns into uber-efficient. Simply as you don’t exert your self a lot should you stand straight with good posture, a very good environment friendly handstand is similar approach… it should quickly begin to really feel easy.

Truly, the largest hurdle to beat – particularly originally – is psychological concern.

Don't be scared of handstands. It's not like anything spooky from ST.

The voice/feeling at the back of your head that claims “You can get damage doing this!” SCARY!

And I received’t sugar-coat issues, you CAN damage your self engaged on these abilities… however it’s no totally different than should you walked into the gymnasium first day, slapped 315 lbs on the bench press, and gave it a go.

Or went out and tried to run 13 miles with out coaching.

The train itself isn’t harmful, until you try TOO a lot, too shortly.

If you happen to wouldn’t load up a bar to deadlift 500 lbs in your first day in the gym, why accomplish that many individuals simply kick and fling themselves up right into a handstand, failing repeatedly, hoping in the future they’ll “get” it?


Don't try to do a handstand your first day practicing! Work up and progress as directed by this guide.

There’s a wiser approach!

How will we overcome this concern and preserve ourselves secure? Identical to studying any different health ability: sluggish, simple, profitable steps!

These small victories accumulate over time to carry us to our objectives safely whereas having a number of enjoyable.

Are you able to study?

I'm glad Jack here wants to do handstands. But maybe he could be more chill about it.

Candy, we’ve received you lined. Learn on for tactics to soundly progress to handstand mastery!

Handstand Development Heat-Up Routine

Folks from all over the NF Rebellion do handstands!

For any handstand train, there may be going to be a major quantity of stress on the palms and wrists. So, it’s essential you stretch and heat issues up.

Here’s a video from our NF Handstands course going over a few of our favourite wrist stretches to organize to get upside-down. Undergo every stretch about 10 instances.

Let’s highlight a couple of of those Handstand Heat-Up workout routines:

#1) Ahead and Again Wrist Stretch:

Rocking can help gain wrist strength, critical for doing handstands.

#2) Lifted Palms Wrist Stretch:

Simply lift your palm off the ground for this stretch.

#3) Reverse Palm Stretch:

Reverse your palms like so for this handstand stretch.

#4) Backhand Palm Stretch:

Do this stretch with your backhand facing the ground.

#5) Upside Down Wrist Stretch:

Another stretch for your handstand progression.

The trick with wrist stretches is to maneuver in as many various methods as feels comfy. Be happy to make the warm-up your personal!

The shoulders are one other confused space within the handstand. There are a number of methods we are able to put together them for work

Just a few rounds of leaping jacks:

Jumping Jacks are a great cardiovascular bodyweight exercise

Or arm circles

Arm circles are a great way to warm-up for your handstand!

That can get the blood transferring and the realm prepared.

From right here, we’ll start our journey leveling up your Handstand Development.

We’ll begin by having you’re employed with some steadiness drills and a few positional drills.

Nothing too loopy, and actually a few of these might sound TOO EASY. That’s advantageous! That’s what we wish, bear in mind?

We’re utilizing small victories to inspire us. Touchdown in your head just isn’t an effective way to inspire anybody.

Don't progress so quickly that you hurt yourself in a handstand.


Need somebody to construct you a custom-made development plan for doing all of your handstand? Our 1-on-1 Online Coaching Program will do exactly that, plus your coach can evaluation your actions by means of our app so that you’ll know your coaching accurately and safely.

Stage 1 Handstand Development: Quadruped Rocking

You might be considering that feeling the steadiness of a handstand goes to be brutally troublesome.

Not so!

We will begin fairly simply on our palms and knees within the quadruped place.

Steve showing you how to do quadruped rocking, a great workout for doing a handstand.

From right here, we are going to merely rock forwards and backwards on our palms.

Appear acquainted?

If you happen to did the wrist mobility we described above, it’s the identical movement!

Rocking can help gain wrist strength, critical for doing handstands.

Isn’t that useful?[2]

As you’re rocking backwards and forwards, really feel the place the load rests in your palms.

  • While you rock again, it sits extra within the heel of your palms. 
  • While you rock ahead, you’ll really feel it in your knuckles and fingertips.

The place do we wish it on the handstand?

Proper across the knuckles.

It is a balanced spot – just like the steadiness you discover when standing. You don’t sit all of your weight in your heels, and also you don’t lean all of your weight ahead, gripping your toes onerous into the bottom, do you?

Discover and really feel that steadiness once you rock.

When must you transfer on to Stage 2 Handstand Development? 

Now would work!

Stage 2 Handstand Development: Hole Physique

The hole physique is among the greatest methods to interact the midsection and stabilize the physique. It is going to assist to offer your handstand a good condition.

The hollow body is a great exercise to practice doing a handstand.

Do you could grasp the hole physique to grasp the handstand?

Not essentially, as there are many handstands on the market which are a bit banana-shaped.

The one and only Jim doing a banana shaped handstand

However the hole physique will aid you create a extra environment friendly place.

Right here’s the best way to maintain a hole physique for handstand follow:

#1) Begin by laying down a yoga or train mat on the bottom and laying on the bottom face up.

Start by lying on your back like so.

#2) Take into consideration urgent your decrease again down into the bottom and interesting your midsection such as you’re coughing. It is best to nonetheless be capable of breath!

#3) As soon as the midsection is ready, tuck your knees to your chest and maintain your shins such as you’re preparing for a depraved cannonball.

Grab your legs like you are doing a cannonball.

#4) Holding the shins will aid you preserve that decrease again and midsection place.

Nonetheless feeling good? 

Then attempt rocking!

Try rocking your hollow body once you get comfortable.

If you happen to want extra of a problem, attain your arms by your ears, preserve the knees tucked, and rock some extra.

Extending your arms will up the difficulty of this handstand workout.

With out the palms holding the shins, the midsection actually has to maintain engaged with a view to offer you a easy rock.

With any of those positions, work to rock for a full 15 seconds beneath management. 

As soon as you are able to do so with arms prolonged, progress as much as Stage 3.

Stage 3 Handstand Development: Crow Pose

To enter Crow Pose, transfer ahead from the Quadruped Rock place in order that your knees are on the surface of your arms. You possibly can even bend the elbows somewhat and relaxation your legs on them.

The crow pose can help with wrest strength for doing hand stands.

Rock ahead in the identical method as earlier than, placing somewhat extra weight on the palms and rather less weight on the toes.

Start by barely lifting your feet off the ground for crow pose.

Essential: this isn’t Murderer’s Creed… We do not make a leap of religion right here!

Don't make this crazy of an attempt when doing your crow pose. Start easy.

Don’t bounce!!! 

We’re merely in search of much less and fewer weight on the toes.

Take issues sluggish and simple – rising up on the toes when you possibly can. If you end up prepared to choose the toes up and maintain your self off the bottom on simply your palms, it ought to come naturally.

The lift in crow pose will help you gain strength for a handstand.

Be sure you seize into the bottom onerous to carry and management your self, and be at liberty to place down a pile of pillows or mats in entrance of you should you ought to fall!

When you’re capable of get each toes off the bottom comfortably and safely, it’s time for Level 4 Handstand Progression.

If you end up caught on the crow place or some other stage, we’re right here to assist! 

Our coaches can evaluation your development and kind that can assist you advance to the subsequent stage!

Stage 4 Handstand Development: Wall Stroll

On this stage, we’ll get began working towards one thing that truly appears like a handstand!

The wall walk will help you build strength for a handstand. Be careful here.

All we’re making an attempt to do with this train is assist our physique weight on our straightened arms (similar to the entrance plank or push-up).

You'll start a wall walk by first getting comfortable in a plank position.

So, the primary stage of this train is to easily get your self as much as the highest of a push-up and maintain. If that’s too onerous, put your palms up on an elevated floor and/or relaxation in your knees and palms as a substitute.

As soon as that is mastered, stage up by merely lifting your hips within the air right into a down canine place!

Before getting on the wall for our handstand, we'll do a downward dog.

From right here, it’ll be a matter of getting your toes onto the next and better floor.

Observe: placing your toes up one thing even a couple of inches off the ground counts – small steps!

You should utilize one thing so simple as bumper plates:

Bumper plates can help you raise your feet for handstand prep.

As you progress, add extra bumper plates (or no matter you’re utilizing) so your toes are increased and better.

As soon as you’re supporting your self along with your toes on a excessive field, attempt strolling your toes up the wall. (Consider it like a extremely tall field!)

Steve doing a wall walk as part of his handstand progression workout.

Watch out at this step: Ensure you might have sufficient power to stroll again down safely and second, that you just don’t stroll too near the wall and threat flipping onto your again!

See the next section on pirouettes to soundly exit these wall walks should you occur to “go over!”

With every of those variations, we’re seeking to construct as much as a strong 15 seconds beneath management earlier than transferring ahead.

When you’re on the level of mendacity vertically in opposition to the wall, you’re in your solution to leveling as much as a full handstand! 

However first, we have to speak about the best way to bail safely.

Stage 5 Handstand Development: Tips on how to Bail out of a Handstand

As you begin to get higher with Wall Walks, and also you follow getting nearer and nearer to fully vertical whereas the other way up, there’s going to be situations the place you begin to “tip over.”

With the intention to safely return your toes to the bottom, you’re going to need to do what we name a pirouette:

It's very critical you practice this bail as you progress in your handstand work.

Tips on how to bail out of a handstand:

Steve showing you the "pirouette" so you can bail out of your handstand safely.

This is among the most essential abilities you possibly can study as you develop your handstand follow, as it should help you safely exit any handstand with none threat of harm as you develop your steadiness!

As soon as you are feeling comfy bailing out of a handstand, my pricey insurgent, it is time for Level 6!

Stage 6 Handstand Development: Tips on how to Do a Handstand

We are actually prepared so that you can attempt a handstand!

It’s going to come back all the way down to you slowly however absolutely leaving the protection of the wall.

First, simply attempt to take one leg off the wall throughout your wall stroll:

Lifting one leg during a wall walk is how we'll start our full handstand.

While you’re comfy taking one leg off, attempt switching them!

Once one leg feels comfortable, the trick will be switching legs like so!

The target is now could be to modify your legs in a sluggish, easy method – one lifts off the wall whereas the opposite concurrently strikes again to the wall. 

When you get comfy with this, it’s time to take each legs off the wall!

When you have both legs off the wall, you are doing a handstand! Woot!

BOOM! Your first handstand!

Are you doing it proper?

A great way to inform could be to file your handstand follow and evaluation it in opposition to the movies right here to test your kind.

Need to have an professional evaluation your kind? Take a look at our 1-on-1 Online Coaching Program! Our spiffy cellular app allows you to ship a video of your handstand on to your coach, who will present suggestions so you possibly can excellent your method.

They’ll additionally construct a exercise program that’s {custom} to your state of affairs, which may have you doing handstands like Luke Skywalker very quickly!

4 Ideas and Methods for Doing Handstands

It's now time to share with you some handstand tips and tricks.

Nothing beats endurance and onerous work, however there are a couple of ideas and tips we are able to present that can enable you the most effective likelihood for achievement.

#1) Be sure you undergo a proper warm-up: We’ve given you many choices for the wrists and shoulders. Not solely will a warm-up assist stop harm, however it should get the muscle tissue and joints correctly ready to get probably the most out of your coaching.

#2) Prioritize Your Handstand: You possibly can work the ability by itself time, and it received’t intervene or be interfered by anything, however what should you’re doing different workout routines throughout your exercise?

When do you do your handstand? While you’re coaching in a swamp?

Luke rocks one arm handstand, but he also has the force. And yoda.

The most effective time to work the balancing drills (like your wall walk) is originally of your exercise, after you’ve warmed up.

These abilities require focus and a contemporary focus to actually profit and progress with them.

Making an attempt to steadiness after you’ve exhausted your self with a tricky cardio session is an train in futility (pun meant).

The most effective time to work the positional drills (like your quadruped rock) could be someday throughout your energy session, and earlier than your cardio.

These drills should not as depending on fully contemporary muscle tissue, however we nonetheless don’t need to attempt to maintain ourselves upside-down after a grueling exercise.

#3) Don’t do an excessive amount of, too quickly.

We’ve talked about this 1,000,000 instances as a result of it’s so essential. Taking over an excessive amount of too quickly is a solution to develop unhealthy habits and probably injure your self.

Don't go too quickly or you may end of bashing your head against the wall.

Ouch once more.

Take your time! Take pleasure in and actually grasp every step!

#4) Take it Straightforward: In the identical vein, we need to search for success.

What do I often see when folks follow handstands: Somebody kicking up 100 instances and kinda getting a handstand a few times.

How a lot sense does that make?

Whereas we’d not be batting 1,000 with all our makes an attempt, however we needs to be seeking to efficiently full round 8 out of 10 makes an attempt. If we’re not? Then we’d have taken on an excessive amount of, too quickly!

Let’s wrap up this information and offer you some subsequent steps in your handstand follow.

The 5-Minute Rule: Apply Handstands Each Day and Be Amazed at What Occurs

Now you know how to progress into a full handstand!!!

Commit to five minutes a day. That’s it. However do it each day.

I’ll see lots of people go all-in for a single handstand session, after which not contact the ability for every week or extra.

Dan Gable as soon as mentioned”

“If it’s essential, do it each day.”

Now, it is a simplification, however with handstands, that is ESPECIALLY essential.

While you first begin out, your arms and shoulders might solely be capable of do 5 minutes earlier than they’re DONE.

Doing them for a short while every day is the most effective technique to enhance energy, endurance, and steadiness.

Wayne is stoked that he learned to do a handstand today!

Need assist progressing with handstands from right here? I’ve received 3 nice choices for you!

#1) If you’d like step-by-step steering on the best way to full handstands, get stronger, and even eat higher, take a look at our killer 1-on-1 coaching program:

#2) Exercising at residence and want a plan to observe? Have questions you want answered? Be a part of Nerd Fitness Prime!

Nerd Health Prime comprises at-home train routines, live-streamed exercises with NF Coaches, a supportive on-line neighborhood, and group challenges.

Plus, you’ll acquire entry to all our on-line programs, together with Nerd Health: Handstands, which can aid you grow to be a grasp at flipping the other way up!

#3) Be a part of The Revolt! We’ve got a free e-mail e-newsletter that we ship out twice per week, stuffed with ideas and tips that can assist you get sturdy, get wholesome, and have enjoyable doing so. 

I’ll additionally ship you tons of free guides that you should utilize to begin leveling up your life too:

Alright, your flip:

Have you ever ever tried to kick up right into a handstand?

What’s the one factor holding you again?

What questions can I reply?


PS: In the future I’ll be capable of kind articles like this whereas doing a handstand. 

Jim, our lead coach for Nerd Fitness Coaching, makes it look really easy:

Jim really does make handstands look so easy.


Picture sources:[3]

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