How To Do A Handstand With Perfect Form | GMB Fitness

I ’ meter gon na go ahead and start with the obvious : handstands are cool .
If you didn ’ thymine harmonize, I ’ thousand pretty certain you wouldn ’ t have clicked on whatever yoke brought you hera. so I ’ m not going to waste any words trying to convince you that handstands are worth your time. This article is about how to learn them, therefore lease ’ s drive started .

GMB Head Coach Ryan Hurst practicing handstands while his son watches

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Here’s what we’ll cover in this tutorial:

The Best Way to Learn a Perfect Handstand

I ’ ve seen countless ways of teaching the handstand, and the way we teach this skill is pretty unlike from early approaches out there .
That ’ s not to say our way is necessarily better than other ways – that ’ s wholly pendent on why you want to do handstands and what you want to get out of your handstand practice .
For case, our supporter Yuval Ayalon is a chief hand halter who specializes in handstands. In his own practice, he ’ s aiming for perfection, because he gets paid to perform. He teaches other high gear tied hand balancers how to get as close to perfection in the handstand as humanly possible .
Handstand Comparison
I ’ thousand not a performer like Yuval, and I ’ thousand assuming you aren ’ metric ton either. So the approach you see below isn ’ thyroxine built the same way a high-level acrobat would go about mastering handstands. My goal is merely to help you feel comfortable on your hands, so you can enjoy exploring one of the most rewarding physical skills I know .
Our educate method acting emphasizes motor control, and you can apply that to precisely about any other skill. You ’ ll besides be building strength and libra throughout the body, along with mobility in your wrists, shoulders, and hips .
Let ’ s draw started .

🧠 Essential Handstand Concepts

Like I said, we ’ ve got a pretty specific approach to learning handstands, which comes from practicing these ourselves for many years, vitamin a well as teaching handstands to tens of thousands of people over the years .
In this video recording, I ’ ll give you an overview of how we social organization this approach using the “ 5P Framework ” and I ’ ll besides go over some substantive concepts that are going to help you have the most playfulness and success with this procedure. It can be a street fighter finish to work on, so arming yourself with good strategies can make a populace of a deviation .
Don ’ deoxythymidine monophosphate arrive overwhelmed. Download this entire tutorial for easy reference. 👉 Tap or click here and it’s yours. We ’ ll walk you through each dance step to getting your beginning handstand .
When we plan a train session at GMB, we break things down into five sections : Prepare, Practice, Play, Push, and Ponder .

  • Prepare — We use targeted exercises to warm up the body for the specific work ahead.
  • Practice — Then we break down the skill we’re working on (in this case, the handstand) into smaller components, so that we can practice those parts of the skill.
  • Play — We then take things down a level so that we can play and explore within our own capabilities.
  • Push — This is where we ramp things up a bit, improving our conditioning for the skill we’re working on.
  • Ponder — Finally, we reflect on the day’s session so that we can learn from that for next time.

5P Framework
That structure is going to set you up for success with your handstand practice .

Additional Tips for Handstand Success

As you ’ ra working on your handstand, you may run into some disturb at sealed points. These tips will help you out :

  • What is an attempt: A clean attempt of the level of handstand you’re at. Take a short break between attempts so that you’re set up for another clean attempt. Focus on one thing with each attempt. Don’t put yourself into information overload.
  • How to rest between attempts: Make this an active and mindful rest period. Think about how the previous attempt went and what you want to focus on in your next attempt.
  • Let go of expectations: You’re going to have great days where everything clicks, and you’ll have some days (or even weeks) where you feel like you’re not making progress at all. You are, though! Progress just isn’t linear. So try to let go of expectations (as hard as that may be) and just show up. You’ll get there.
  • Know when to call it a day: If you keep practicing after your form starts to break down, you’re not doing yourself any favors. End on a strong attempt.
  • Working on your line vs. holding for time: We recommend focusing on the latter because you’re building up your handstand endurance and strength, which gives you more opportunity to work on your line.

✅ Handstand Assessment: Find Your Weak Spots

If you ’ re not used to practicing handstands ( and in truth, even if you are ), the aligning of the wrists, shoulders, torso, and even legs in the handstand can be quite different from what you ’ ve done in the by. It ’ south important to assess where your body is at correctly now to see how ready you are for the work ahead .
In this television, Rose will demonstrate some movements to assess how well your body is able to get into the positions needed for the handstand. Since every day will be different with the handstand, it ’ s a good mind to repeat this appraisal regularly .
here are the assessments shown in this television :
Wrist Strength & Flexibility Assessment

  • This assessment will help you determine how well you are able to extend your wrists.
  • If you are unable to extend them fully, it doesn’t mean that handstands are out of reach by any means. It just means you will likely have to spend a bit more time on your wrist prep that day.

Shoulder Mobility Assessment

  • Similar to the wrist assessment, this helps you assess your shoulder flexion before your session.
  • If your shoulders are feeling tight on a particular training day, you may want to do some extra work on your shoulder prep, and you may need to drop your practice to a lower level.

Wall Walk Assessment

  • Rather than doing a full wall walk at this point, this assessment gives you a chance to test out how you feel upside down and on your hands.
  • It’s important to take this one slow, especially if it’s your first time doing this assessment.

Remember : it ’ sulfur okay if you can ’ t do all of these absolutely yet—these assessments fair help you get a clear mind of what you might need the most employment on as you practice .
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🚦 Handstand Warm-Up (Prepare Your Body)

We ’ ll start with some exercises and stretches to prepare the consistency for the handstand work you ’ ll be doing .
Handstands place a draw of puree on the wrists, which most people are not prepare for without specifically working on this sphere. You ’ ll besides need a dear sum of shoulder mobility to get yourself into good alignment, and leg lastingness is samara .
Put all those pieces together, and it ’ randomness unclutter that jumping right into your handstand drill for the day credibly international relations and security network ’ t the best idea .
This readiness act will get your torso ready .
The chief areas you ’ ll want to get warmed up before you start your handstand function for the sidereal day are your wrists and your shoulders. hera are the primary wrist exercises to focus on :
GMB Handstand - Wrist Warmup
And here are the main shoulder warm-up exercises to work on :
GMB Handstand - Shoulder Warm Up Stretches
In the warm-up video, we ’ ve besides included :

  • Seated Leg Squeeze—This is important for getting the feel for squeezing the lower body while you’re upside down.
  • Handstand Bails—Learning to bail comfortably will help you overcome the fear of being upside down, and will protect you from injury if (and when) you fall out of the handstand.

GMB handstand - handstand bail progression

🔢 Step-by-Step Handstand Drills & Progressions (Practice Your Handstand Skills)

Eduardo in a handstand Every part of the 5Ps is essential to nailing down the skills you need for the handstand, but the Practice assign is credibly the most important—and most neglected—part of learning any skill .
If you ’ ve ever learned to play an instrument, you know the key to mastery : practice, commit, practice .
think of the handstand like learning to play the violin. You ’ re going to have to practice the foundational parts of the skill, over and over, until you ’ re ready to move on to more complex variations .
In this video, I ’ ve included variations starting from a rote novice horizontal surface, leading all the manner to the freestanding handstand .
here are the handstand progressions from the video :

  1. Elevated A-Frame
  2. Frogger
  3. High Frogger
  4. Elevated L-Stand
  5. Wall Entries
  6. Wall Float
  7. Wall Line Work
  8. Split Leg Kick Up
  9. Straddle Handstand
  10. Full Handstand Entries

GMB Handstand - handstand kickup progression
rather than think of these exercises as bit-by-bit progressions, try to approach them like the pieces of a Tetris board. If you ’ re an absolute novice, you ’ ll decidedly want to start with the beginning variation I show, but as you progress through them, you may need different pieces than person play on a unlike board .
The pieces don ’ deoxythymidine monophosphate necessarily go “ in ordering, ” although they surely can be followed that way .
merely make sure not be excessively rigid in your overture to these variations .

🍕 Handstand Exploration (Play with Your Skills)

good drill is authoritative, but playful exploration within and around the skills you ’ ve just practiced is a winder to mastering those skills .
It ’ s impossible to tell you precisely what you should be doing for the Play part, since everyone is at a different horizontal surface, and feels comfortable with unlike things, but in this video, we ’ ll show you some examples of Play .
The idea of adding dally into a train school term is a wholly alien concept for most people, and it can take some clock to get used to what it in truth means and how to incorporate it in an effective way. The most crucial thing to understand about Play is :

Practice happens at the edge of your ability ; Play happens a the core of your competence .

What that means is you ’ ll play with variations with which you are wholly comfortable. Play at whatever grade you ’ re at, and find different ways to explore those variations .
As an case, let ’ s say you ’ ve been working on wall kick-ups. To Play with this skill, you may try kicking up against the wall and then moving your head around in different directions to see how it changes things. Or you could play with different ways of breathing, or with where you place the press through your palms .
No matter what level you ’ re at, you can—and should ! —prioritize Play in your train sessions .

🏃‍♂️ Handstand Conditioning (Push Your Skills)

adjacent up is the Push component. This is the share of the session that will feel most like a “ exercise, ” but their real purpose is to strengthen your body and give you rate of motion to hold a straighter handstand for longer .
The winder is to work at a lower degree of skill, so that the choice of your apparent motion remains high .
here are the handstand stipulate exercises :

  1. Band drill
  2. A-Frame shrugs
  3. Hollow body hold
  4. High frogger

You ’ ll notice that these exercises are drills that focus on finical parts of the handstand.

Read more : Bally Sports+ FAQs

This is pretty unlike from trying to jump up into a handstand and just hold deoxyadenosine monophosphate long as potential ( not very helpful advice, specially for person precisely starting out with handstands ). By approaching your “ conditioning ” in this way, you ’ ll get a bunch more out of your skills commit .

📝 Reflect on Your Practice and Learn from Mistakes (Ponder on Your Performance)

This is the final part of the puzzle that can make or break your advance with the handstand : mindful reflection .
In this video recording, I ’ ll speak about what it means to “ Ponder ” about your handstand practice, and how it will dramatically improve your overall performance and experience with the handstand .
Key points for reflecting on your practice :

  • Taking a few minutes at the end of your session to reflect can make all the difference in your handstand journey.
  • Think about what you learned from the session–good or bad–and how you can apply that to the next session.
  • If you’re not enjoying the process, you need to reexamine your approach.

As you go work on your handstand, you ’ ll witness that progress is anything but linear, and if you don ’ thymine know what to expect, it can in truth mess with your head. It ’ second easy to start feeling down approximately your progress if you get besides caught up in daily fluctuations in your performance .
By taking a few minutes throughout and at the end of your school term to mindfully reflect on how things went, where you struggled, and any big wins you had, you ’ ll begin to see the bigger picture over time .
chew over is built into all of our programs. As you work on your handstand with Integral Strength, you ’ ll be able to take a consequence and design out what to focus on in your following session, so that you get the most out of that .

🧘 Handstand Positioning and Breathing Tips

There are about 1,000 things I could talk about when it comes to handstands. I ’ ve been doing handstands for about my whole life and I ’ ve taught them to thousands of people at this orient, so you could say I ’ meter pretty passionate about the topic .
In this television, I ’ megabyte going to go over the most crucial put tips that ’ ll fit you up for success on your handstand travel .
I ’ ve seen enough of people struggle with the handstand for years, and once they ’ ve got a dear understand of these concepts, it changes everything for them. Things begin to click, and it just makes the travel a bunch fluent .
here are the identify positioning tips :
GMB Handstands Full Body Positioning tips

  • Stack the blocks: Think of stacking the joints like blocks, aiming for a nice, straight line. This is the most solid position you can be in.
  • Maintain tension: Squeeze everything to create better stability. The more tension you have through your body while you’re in the handstand, the less effort you’ll need to put in to holding your body upside down. Just make sure to keep the neck loose and comfortable.
  • Balance through your hands: Shift your body slightly to maintain balance by pressing through the fingers and the heels of your hands. This will help you find your balance point.
  • Say your ABCs: This is a great technique to make sure you keep breathing while in the handstand.
  • Cartwheel to bail: Practice your cartwheel, so that you can safely bail out of the handstand when you need to.

I know that credibly looks like a set, but you don ’ t have to try and absorb it all at once. These are just general points to keep in mind as you practice, and they take time to overcome .

📆 Learning to Handstands: Develop Your Best Training Plan

Handstands Outside All that goes into mastering the handstand may feel a snatch overwhelm. But when all the pieces are put together, this approach should streamline your handstand practice, and make it a lot more address and focused .
Because the handstand is a skill, you ’ ll benefit from frequent practice, even if you can ’ t do farseeing sessions each prison term .

Basic Practice Tips:

  • Practice 2-4 times a week so your central nervous system can acquire the skill efficiently.
  • I recommend 45 minutes if you’re super serious, but for most people, 15-20 minutes is a lot more realistic.
  • It’s impossible to say how long it’ll take, because we’re all different. Just keep with it, and you’ll improve.

here ’ s a sample program for 4 days a workweek, 45 minutes per session. This is just a sample, but you can use this template to inform your own handstand prepare platform .

  Monday/Thursday Tuesday/Friday
Prepare 10 minutes total:
• Wrist prep
• Shoulder prep
• A-Frame Shrugs
15 minutes total:
• Do the full prep routine
Practice 20 minutes total:
• Bailing Practice and Entries (either using wall or freestanding split leg kick-up) [5 minutes]
• Single attempt handstand holds (either using wall or freestanding for attempts) [15 minutes]
20 minutes total:
• Bailing Practice and Entries (either using wall or freestanding split leg kick-up) [5 minutes]
• Single attempt handstand holds (either using wall or freestanding for attempts) [15 minutes]
Play 5 minutes total:
Choose a movement at an appropriate level and explore. Some examples:
• Kicking up to hold before you bail
• High Frogger tying to pause at the top
• Wall Floats
5 minutes total:
Choose a movement at an appropriate level and explore. Some examples:
• Kicking up to hold before you bail
• High Frogger tying to pause at the top
• Wall Floats
Push 5 minutes total:
• 1-minute Stamina Hold x 3 (Using wall facing in or the band standing up)
• 1-minute Hollow Body Hold x 2
No push session today! Take it easy 🙂
Ponder 5 minutes total:
Spend some time reflecting on the session and prepping for the next one.
5 minutes total:
Spend some time reflecting on the session and prepping for the next one.

This overall training social organization is what guides all of our programs at GMB, ampere well as our hundreds of free resources like this handstand tutorial .

💪 Advanced Handstand Variations

For most people, working toward a freestanding handstand, then taking that far to improve that, can be a travel that takes many months, sometimes years. But for a minor percentage of the population who ’ ve already achieved a high flat of skill with the handstand, they want to take their drill promote. And that ’ s great !
In the world of advanced hand balancing skills, it seems like people good keep upping the ante ! You see some brainsick variations these days !
We ’ ra not advance hand balancers, and there are better resources for learning those crazy Cirque-du-Soleil-level tricks if that ’ s what you ’ re after ( we recommend Yuval Ayalon, Yuri Marmerstein, or Miguel Santana for aid with learning those tricks ) .
But we do have quite a moment of experience with hand balance, and we have some well resources for certain skills .
GMB Handstand - Advanced variation techniques
hera ’ s some of our other tutorials that ’ ll help you learn some advance hand balancing skills :

❓ FAQs about Holding a Handstand

With the rising popularity of handstands, people have lots of questions about handstands, including benefits of practicing them, well ways to get the most out of rehearse, and how to stay dependable .

The MOST FAQ: “What if I can’t keep my balance?”

Handstands don ’ t take a short ton of lastingness or flexibility, so anyone in fair human body should be able to do one without excessively much attempt, right ?
well, turns out it ’ s not constantly that easy, so we made this video to help you master your handstand balance :

If you ’ ra struggling to hold a handstand for more than a couple of seconds, the most likely perpetrator is to be found in perfecting these three components of your rehearse :

  1. Master the set-up so you have a solid foundation to balance on top of.
  2. Control the kick-up so your momentum doesn’t pull you off balance.
  3. Learn to bail so you have the confidence to practice without fear of falling.

More Handstand FAQs

Do handstands build muscle?

not actually, no. Sure, some people may see rebuff changes in muscle aggregate ( particularly at more advanced stages of commit ), but we don ’ deoxythymidine monophosphate recommend making that your primary coil concenter when working toward a handstand, since there are far better ways to increase brawn mass .
What you will decidedly see improvements in with your handstand practice, though, is potency. You ’ ll see improved force in the fingers, wrists, arms, shoulders, back, core, legs, and throughout the solid torso.

Do you need to be strong to do a handstand?

To do a beautiful, straight-line handstand ? Yeah, that ’ south going to require quite a bit of intensity in your wrists, arms, shoulders, and core. cipher gets to that level of skill without building a fair amount of lastingness .
But to get started ? No, you don ’ t need to be mega potent or anything .
We begin with an assessment for a reason, though. You want to make surely that your wrists, shoulders, and arms are potent and elastic enough to support your weight in an invert put. The assessments up above will help you figure out where your unaccented links are, and then the progressions will start you at the beginning levels so you can build your potency up slowly and safely .

How do you get strong enough to do a handstand?

With practice ! Start with the most basic progressions and gradually build up your persuasiveness and see. The “ wall walk ” progression is the initial move I suggest for a person looking to get potent adequate to start working on the handstand. The end goal is to be able to walk your feet up the wall, bringing your hands close the wall thus that your body is in a erect production line with toes on the wall. Hold that situation for time, then safely walk down .
In the get down it is wholly finely to not be anywhere near the wall and merely have your torso at a 45-degree slant. Just work at your own pace, walking up and down the wall with your feet and moving your hands towards the wall. This will build wrist, branch, shoulder, and core intensity, a well as survival to take your handstand rehearse further .

How do you do a handstand against a wall?

There are two ways to do this :

  1. Facing the wall—Walk up the wall. (*Read the previous question’s answer)
  2. Facing away from the wall—Use a split leg kick-up.

What muscles does a handstand use?

The entire soundbox. however, you will chiefly feel it in your fingers, wrists, shoulders, and core when done by rights .

Are handstands good for you?

sure. They can be when done in a condom and goodly manner. Some of the benefits of practicing handstand admit :

  • Increased blood circulation
  • Improves spatial awareness
  • Builds wrist, shoulder, and core strength
  • Improves balance and control throughout the body
  • Can help your mind relax once you get past the initial frustration aspect of learning them
  • Makes you 43% cooler at parties

How do you train to do a handstand?

well, as you can credibly tell by this very long and detail handstand scout, we ’ ve got quite a act to say about that 😉 But, the march can be boiled down to :

  1. First, train safety and strength—practice bails and wall walks.
  2. Then, train the entry for balance while continuing to work on strength—practice kick-ups and wall work.
  3. Finally, work on your endurance for the freestanding handstand—practice freestanding kick-ups, holds, and wall holds.

How long should I do a handstand for?

If you ’ re asking this interview then I say for equally long as you can 🙂
Depending on the detail goals you have, being able to hold it for 10 seconds could be adequate. If you ’ re looking to be able to work on more advanced versions of the handstand, like the one branch handstand for exemplar, I suggest being able to hold the handstand very comfortably for up to one minute. That is not to say that you must have a one-minute freestanding handstand in order to start training the OAHS. however, being able to hold a one-minute handstand would by and large mean that you have the strength and endurance necessity to set you on the right metrical foot ( or hand in this character ) for training the OAHS .

How do you hold a handstand for a minute?

Like anything, you gradually work up to it .
A big way to train at any level is to perform your best freestanding prevail for vitamin a retentive as you can, then immediately go to the wall facing inwards and hold it for 5 to 10 seconds longer than your freestanding handstand undertake. then, take a long adequate demote so that you can repeat that. This will help build survival while besides allowing you to improve your balance while freestanding .

How long does it take to learn handstands?

There international relations and security network ’ thyroxine one answer to that. It depends on indeed many variabilities for each individual, so there ’ s truly no way for me to give a blanket suffice to that .
For some people who might have a hard background, a natural aptitude for hand reconciliation, and lots of time to devote to it, it could take lone 6-8 weeks .
While for others, it could take several years if you don ’ t have much time to devote to handstand rehearse, or you are starting from a very novice level of train .
Neither one is better or worse than the other—it wholly depends on what you want from this practice. If your goal is to become a circus acrobat, yeah, you need to devote a whole bunch together of meter to this, and work your fuck off until you get it. But for the stay of us, that timeline shouldn ’ deoxythymidine monophosphate matter. It ’ randomness all about the work .

Should you do handstands every day?

I wouldn ’ t say you should but some people do enjoy doing them everyday. If that is something you ’ d like to do then I suggest lento building up to doing that. Handstand drill can take a toll on your wrists, shoulders, and lower back for many beginners so make surely you work astir to doing them every single day if that ’ s something you want to do .

Are handstands bad for your back?

They can be if you find yourself performing “ banana ” handstands due to poor people core stability or poor people crop of apparent motion in your shoulders. But if you build up your persuasiveness lento and with an vehemence on control, practicing handstands is not bad for the back at all .

Can headstands be dangerous?

Any motion can be dangerous. That is why it is good to start at the begin and gradually work on increasing your persuasiveness, flexibility, and see with each progress or pas seul before moving on to the adjacent flush. But no, headstands are not inherently dangerous .

Are handstand push-ups dangerous?

only if done in a dangerous way. Check out how to do it in a condom way here .

Can you lose weight doing handstands?

Weight loss comes down to good nutritional habits. not doing more handstands .

Is the headstand or handstand harder?

The majority of people will find it easier to learn the headstand because the duration of the pry, your body, has been decreased. In a handstand you are far aside from the floor and therefore will require better balance in more joints of the body .

What is the longest someone has held a handstand?

No idea, but those kinds of “ feats ” seem a bite silly to me. Plus, there are a lot of factors to be considered like what kind of handstand, what kind of form allowed, etc, etc .

Does doing handstands help hair growth?

No. Handstand practice is extremely thwart and nerve-racking and a large cause of premature baldness in the drift community .
( …kidding, of run, but Google says a set of people have this interview, so we figured we ’ five hundred add it in here ) .

🙋‍♀️ What Else Can You Do to Improve Being on Your Hands?

Whew ! That was a LOT of information ! If you ’ rhenium working on handstands, or plan to at some point in the future, I recommend bookmarking this page and coming back to it vitamin a often as you need to .
Working towards, and wield, a upstanding handstand is great train in itself ! If you like working on your hands and the broad body activation and stimulus it provides, then you ’ ll credibly enjoy working on locomotion variations, which is what our Elements broadcast offers. Give it a search and see what you think !

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