Today we teach you how to do a handstand!

A handstand is without doubt one of the coolest workouts ever, but it surely’s additionally one of the crucial complicated strikes to be informed.

Thankfully, you’ve come to the precise position.

As of late you get started your adventure to the Upside-Down!

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

Ah, now not that Upside-Down…we’ll stay you on this size.

We’ve helped a lot of our training purchasers reach their first handstand and these days we’ll proportion with you the way it’s carried out with this information!

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

We’ll move over the next (click on to turn to that segment):

The tutorials forward are from our top class direction Nerd Health: Handstands, which you acquire get entry to to underneath a Nerd Health High club. I might inspire you to try in the event you like what you spot right here.

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

Are Handstands Just right for You? (Three Causes Why Handstands Rule)

Jim pretending like he's Luke doing a handstand.

At Nerd Health we LOVE handstands like 11 loves waffles.

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

Listed below are Three explanation why handstands rule:

#1) Like different body weight coaching, there’s no excuse. You probably have room to rise up, you might have room to apply handstands.

#2) It recruits DOZENS of muscle mass on your frame.

From arm power to wrist mobility to core power to shoulder mobility and muscular staying power, handstands do all of it.

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

If you end up looking to stability, it makes your frame paintings as one whole unit.

#3) It scares you – sure, that’s a favorable. We develop out of doors our convenience zone and for many of us, simply the considered a handstand is sufficient to make their hands sweaty, knees susceptible, fingers 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 solely as a lot of a psychological problem as this is 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 Trainer Jim!

Grasp of the NF Health Universe, and our lead instructor for our Handstands Direction and Nerd Health Training. You’ll be seeing a large number of him in these days’s article as a result of Jim can do handstands in his sleep.[1]

The Secret to Acting a Handstand

The hardest thing about handstands is actually the mental component.

Certain, we wish to construct power to beef up ourselves upside-down, however even that hurdle is overblown.

A correct handstand in fact begins to really feel simple. 

That’s as a result of when you’re balanced and aligned, it turns into uber environment friendly. Simply as you don’t exert your self a lot in the event you stand directly with excellent posture, a excellent environment friendly handstand is identical approach… it is going to quickly begin to really feel easy.

In truth, the largest hurdle to conquer – particularly firstly – is the 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’ll want to get harm doing this!” SCARY!

And I gained’t sugar-coat issues, you CAN harm your self operating on those talents… but it surely’s no other than in the event you walked into the fitness center first day, slapped 315 lbs at the bench press, and gave it a move.

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

The workout itself isn’t bad, until you try TOO a lot, too briefly.


In the event you wouldn’t load up a bar to deadlift 500 lbs to your first day within the fitness center, why do such a lot of other people simply kick and fling themselves up right into a handstand, failing time and again, hoping sooner or later 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 can we conquer this concern and stay ourselves secure? Similar to finding out any different health ability: sluggish, simple, a hit steps!

Those small victories acquire through the years to carry us to our targets safely whilst having a large number of amusing.

Are you in a position to be informed?

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

Candy, we’ve were given you coated. Learn on for tactics to soundly growth to handstand mastery!

Handstand Development Heat-Up Regimen

Folks from all over the NF Rebellion do handstands!

For any handstand workout, there may be going to be a vital quantity of rigidity at the fingers and wrists. So, it’s essential you stretch and heat issues up.

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

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

#1) Ahead and Again Wrist Stretch:

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

#2) Lifted Fingers Wrist Stretch:

Simply lift your palm off the ground for this stretch.

#3) Opposite 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 transport in as many alternative techniques as feels comfy. Be at liberty to make the warm-up your individual!

The shoulders are every other wired space within the handstand. There are a number of techniques we will be able to get ready them for paintings

A couple of 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 may get the blood transferring and the world in a position.

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

We’ll get started via having you’re employed with some stability drills and a few positional drills.

Not anything too loopy, and if truth be told a few of these would possibly appear TOO EASY. That’s advantageous! That’s what we wish, take note?

We’re the usage of small victories to encourage us. Touchdown to your head isn’t a good way to encourage any individual.

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


Need any individual to construct you a customized made development plan for doing all your handstand? Our 1-on-1 On-line Training Program will do exactly that, plus your trainer can evaluate your actions thru our app so that you’ll know your coaching accurately and safely.


Stage 1 Handstand Development: Quadruped Rocking

You will be pondering that feeling the stability of a handstand goes to be brutally tricky.

Now not so!

We will get started somewhat simply on our fingers 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 will be able to merely rock backwards and forwards on our fingers.

Appear acquainted?

In the event you did the wrist mobility we described above, it’s the similar movement!

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

Isn’t that to hand?[2]

As you’re rocking from side to side, really feel the place the load rests on your fingers.

  • Whilst you rock again, it sits extra within the heel of your fingers. 
  • Whilst you rock ahead, you’ll really feel it on your knuckles and fingertips.

The place do we wish it within the handstand?

Proper across the knuckles.

It is a balanced spot – very similar to the stability you in finding when status. You don’t take a seat your whole weight to your heels, and also you don’t lean your whole weight ahead, gripping your ft arduous into the bottom, do you?

In finding and really feel that stability whilst you rock.

When will have to you progress directly to Stage 2 Handstand Development? 

Now would paintings!

Stage 2 Handstand Development: Hole Frame

The hole frame is without doubt one of the best possible techniques to have interaction the midsection and stabilize the frame. It is going to lend a hand to provide your handstand a excellent form.

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

Do you wish to have to grasp the hole frame to grasp the handstand?

Now not essentially, as there are many handstands in the market which are slightly banana-shaped.

The one and only Jim doing a banana shaped handstand

However the hole frame will can help you create a extra environment friendly place.

#1) Get started via laying down a yoga or workout mat at the floor and laying at the floor face up.

Start by lying on your back like so.

#2) Take into accounts urgent your decrease go into reverse into the bottom and tasty your midsection such as you’re coughing. You will have to nonetheless be capable to breath!

#3) As soon as the midsection is ready, tuck your knees on your chest and grasp your shins such as you’re getting in a position for a depraved cannonball.

Grab your legs like you are doing a cannonball.

#4) Preserving the shins will can help you care for that decrease again and midsection place.

Nonetheless feeling excellent? 

Then take a look at rocking!

Try rocking your hollow body once you get comfortable.

  • Rock your frame ahead and again moderately from the higher again to the decrease again, like a rocking chair. 
  • Head and toes keep off the bottom. 
  • In case you are solid then you definitely will have to transfer as one unit.

If you wish to have extra of a problem, succeed in your fingers via your ears, stay the knees tucked, and rock some extra.

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

With out the fingers keeping the shins, the midsection truly has to stay engaged with the intention to come up with a easy rock.

With any of those positions, paintings to rock for a complete 15 seconds underneath keep watch over. 

As soon as you’ll accomplish that with fingers prolonged, growth as much as Stage 3.

Stage Three Handstand Development: Crow Pose

To go into Crow Pose, transfer ahead from the Quadruped Rock place in order that your knees are at the out of doors of your fingers. You’ll even bend the elbows a bit and relaxation your legs on them.

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


Rock ahead in the similar way as ahead of, placing a bit extra weight at the fingers and rather less weight at the toes.

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

Vital: this isn’t Murderer’s Creed… We don’t make a soar of religion right here!

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

Don’t leap!!! 

We’re merely in search of much less and no more weight at the toes.

Take issues sluggish and simple – emerging up at the ft when you’ll. If you end up in a position to select the toes up and grasp your self off the bottom on simply your fingers, it will have to come naturally.

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

Be sure you snatch into the bottom arduous to carry and keep watch over your self, and be happy to place down a pile of pillows or mats in entrance of you in the event you will have to fall!

While you’re ready to get each toes off the bottom with ease and safely, it’s time for Stage Four Handstand Development.

If you end up caught on the crow place or another stage, we’re right here to lend a hand! 

Our coaches can evaluate your development and shape that can assist you advance onto the following stage!

Stage Four Handstand Development: Wall Stroll

On this stage, we’ll get got to work towards one thing that in fact seems like a handstand!

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

All we’re looking to do with this workout is beef up our body weight on our straightened fingers (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 workout is to easily get your self up into the highest of a push-up and grasp. If that’s too arduous, put your fingers up on an increased floor and/or relaxation to your knees and fingers as an alternative.

As soon as that is mastered, stage up via 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 question of having your toes onto a better and better floor.

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

You’ll use one thing so simple as bumper plates:

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

As you move, upload extra bumper plates (or no matter you’re the usage of) so your toes are upper and better.

As soon as you’re supporting your self along with your toes on a top field, take a look at strolling your toes up the wall. (Call to mind it like a truly tall field!)

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

Watch out at this step: Be sure to have sufficient power to stroll go into reverse safely and 2nd, that you simply don’t stroll too just about the wall and chance flipping onto your again!

See the subsequent segment on pirouettes to soundly go out those wall walks in the event you occur to “move over!”

With every of those permutations, we’re having a look to construct as much as a cast 15 seconds underneath keep watch over ahead of transferring ahead.

While you’re on the level of mendacity vertically in opposition to the wall, you’re to your technique to leveling as much as a complete handstand! 

However first, we wish to discuss easy methods to bail safely.

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

As you begin to recover with Wall Walks, and also you apply getting nearer and nearer to totally vertical whilst the other way up, there’s going to be circumstances the place you begin to “tip over.”

In an effort to safely go back your toes to the bottom, you’re going to wish 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:

  • Get right into a wall handstand.
  • Shift your weight to at least one arm (the planted arm), permitting the opposite arm to transport.
  • Pressure one leg into the wall (the person who’s at the identical facet because the planted arm), and lean the other leg ahead.
  • Gravity pulls you round, and allows you to decrease your toes to the ground safely.

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

This is without doubt one of the maximum essential talents you’ll be informed as you increase your handstand apply, as it is going to mean you can safely go out any handstand with none chance of damage as you increase your stability!


As soon as you are feeling comfy bailing out of a handstand, my pricey rebellion, it’s time for Stage 6!

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

We at the moment are in a position for you to check out a handstand!

It’s going to return right down to you slowly however undoubtedly 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.

Whilst you’re comfy taking one leg off, attempting switching them!

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

The target is now’s to modify your legs in a sluggish, easy way – one lifts off the wall whilst the opposite concurrently strikes again to the wall. 

While you get happy 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 can be to report your handstand apply and evaluate it in opposition to the movies right here to test your shape.

Need to have knowledgeable evaluate your shape? Take a look at our 1-on-1 On-line Training Program! Our spiffy cell app permits you to ship a video of your handstand at once on your trainer, who will supply comments so you’ll easiest your method.

They’ll additionally construct a exercise program that’s customized on your state of affairs, which could have you doing handstands like Luke Skywalker very quickly!

Four Pointers and Tips for Doing Handstands

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

Not anything beats persistence and difficult paintings, however there are a couple of guidelines and methods we will be able to supply that can permit you the most productive likelihood for good fortune.

#1) Remember to undergo a correct warm-up: We’ve given you many choices for the wrists and shoulders. Now not most effective will a warm-up lend a hand save you damage, however it is going to get the muscle mass and joints correctly ready to get probably the most from your coaching.

#2) Prioritize Your Handstand: You’ll paintings the ability by itself time, and it gained’t intrude or be interfered via anything, however what in the event you’re doing different workouts throughout your exercise?

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

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

The most productive time to paintings the balancing drills (like your wall stroll) is firstly of your exercise, after you’ve warmed up.

Those talents require focus and a recent focal point to truly get advantages and growth with them.

Looking to stability after you’ve exhausted your self with a difficult aerobic consultation is an workout in futility (pun supposed).

The most productive time to paintings the positional drills (like your quadruped rock) can be someday throughout your power consultation, and ahead of your aerobic.

Those drills don’t seem to be as depending on totally recent muscle mass, however we nonetheless don’t need to check out and grasp ourselves upside-down after a grueling exercise.

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

We’ve discussed this 1,000,000 occasions as it’s so essential. Taking over an excessive amount of too quickly is a technique to increase unhealthy behavior and perhaps 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! Experience and truly grasp every step!

#4) Take it Simple: In the similar vein, we wish to search for good fortune.

What do I most often see when other people apply handstands: Anyone kicking up 100 occasions and kinda getting a handstand a few times.

How a lot sense does that make?

Whilst we is probably not batting 1,000 with all our makes an attempt, however we will have to be having a look to effectively whole round eight out of 10 makes an attempt. If we’re now not? Then we would possibly have taken on an excessive amount of, too quickly!

Let’s wrap up this information and come up with some subsequent steps in your handstand apply.

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

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

Devote to five mins an afternoon. That’s it. However do it on a daily basis.

I’ll see a large number of other people move all-in for a unmarried handstand consultation, after which now not contact the ability for per week or extra.

Dan Gable as soon as stated”

“If it’s essential, do it on a daily basis.”


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

Whilst you first get started out, your fingers and shoulder would possibly most effective be capable to do Five mins ahead of they’re DONE.

Doing them for a little while on a daily basis is the most productive technique to strengthen power, staying power, and stability.

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

Need lend a hand progressing with handstands from right here? I’ve were given Three nice choices for you!

#1) If you wish to have step by step steerage on easy methods to whole handstands, get more potent, or even devour higher, take a look at our killer 1-on-1 training program:

#2) Exercising at domestic and want a plan to observe? Have questions you wish to have replied? Sign up for Nerd Health High!

Nerd Health High comprises at-home workout routines, live-streamed exercises with NF Coaches, a supportive on-line neighborhood, and staff demanding situations.

Plus, you’ll acquire get entry to to all our on-line lessons, together with Nerd Health: Handstands, which can can help you develop into a grasp at flipping the other way up!

#3) Sign up for The Rise up! We have now a loose e-mail publication that we ship out two times a week, filled with guidelines and methods that can assist you get sturdy, get wholesome, and feature amusing doing so. 

I’ll additionally ship you lots of loose guides that you’ll use to start out leveling up your lifestyles too:

Alright, your flip:

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

What’s the only factor keeping you again?

What questions can I resolution?


PS: In the future I’ll be capable to sort articles like this whilst doing a handstand. 

Jim, our lead instructor for Nerd Health Training, makes it glance really easy:

Jim really does make handstands look so easy.


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