Today we teach you how to do a handstand!

A handstand is without doubt one of the coolest workout routines ever, but it surely’s additionally some of the superior strikes to study.

Happily, you’ve come to the proper place.

Immediately 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 lots of our teaching shoppers obtain their first handstand and right now we’ll share with you the way it’s accomplished 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):

The tutorials forward are from our premium course Nerd Health: Handstands, which you achieve entry to underneath a Nerd Health Prime membership. I might encourage you to take a look at if you happen to like what you see right here.

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 explanation why handstands rule:

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

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

From arm energy to wrist mobility to core energy 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 attempting to stability, it makes your physique work as one full unit.

#3) It scares you – sure, that’s a optimistic. We develop outdoors 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 assume 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 Health Teaching. You’ll be seeing a whole lot of him in right now’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 really begins to really feel straightforward. 

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 if you happen to stand straight with good posture, an excellent environment friendly handstand is identical means… it would quickly begin to really feel easy.

Truly, the largest hurdle to beat – particularly at first – 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 possibly can get harm doing this!” SCARY!

And I gained’t sugar-coat issues, you CAN harm your self engaged on these abilities… but it surely’s no totally different than if you happen to 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.

When you wouldn’t load up a bar to deadlift 500 lbs in your first day within the gymnasium, why achieve this many individuals simply kick and fling themselves up right into a handstand, failing repeatedly, 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 better means!

How can we overcome this concern and preserve ourselves protected? Similar to studying any different health ability: sluggish, straightforward, profitable steps!

These small victories accumulate over time to deliver us to our objectives safely whereas having a whole lot 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 methods to securely progress to handstand mastery!

Handstand Development Heat-Up Routine

Folks from all over the NF Rebellion do handstands!

For any handstand train, there’s going to be a major quantity of stress on the arms and wrists. So, it’s vital 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 alternative methods as feels snug. Be at liberty to make the warm-up your personal!

The shoulders are one other pressured 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 may get the blood shifting and the world prepared.

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

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

Nothing too loopy, and in reality a few of these may appear TOO EASY. That’s superb! That’s what we would like, bear in mind?

We’re utilizing small victories to inspire us. Touchdown in your head 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 customized made development plan for doing all your handstand? Our 1-on-1 On-line Teaching Program will do exactly that, plus your coach can overview your actions by our app so that you’ll know your coaching appropriately and safely.

Stage 1 Handstand Development: Quadruped Rocking

It’s possible you’ll be considering that feeling the stability of a handstand goes to be brutally tough.

Not so!

We will begin fairly simply on our arms 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 arms.

Appear acquainted?

When you 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 helpful?[2]

As you might be rocking forwards and backwards, really feel the place the load rests in your arms.

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

The place do we would like it within the handstand?

Proper across the knuckles.

This can be a balanced spot – much like the stability 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 arduous into the bottom, do you?

Discover and really feel that stability whenever you rock.

When do you have to transfer on to Stage 2 Handstand Development? 

Now would work!

Stage 2 Handstand Development: Hole Physique

The hole physique is without doubt one of the finest methods to have interaction the midsection and stabilize the physique. It’ll assist to provide your handstand a fine condition.

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

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

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

The one and only Jim doing a banana shaped handstand

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

#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 fascinating your midsection such as you’re coughing. It is best to nonetheless have the ability to 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 assist you keep that decrease again and midsection place.

Nonetheless feeling good? 

Then strive rocking!

Try rocking your hollow body once you get comfortable.

  • Rock your physique ahead and again barely from the higher again to the decrease again, like a rocking chair. 
  • Head and toes keep off the bottom. 
  • If you’re steady then you must transfer as one unit.

When you 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 arms holding the shins, the midsection actually has to maintain engaged with a purpose to offer you a clean rock.

With any of those positions, work to rock for a full 15 seconds underneath 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 skin of your arms. You’ll be able to even bend the elbows a bit of 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 a bit of extra weight on the arms 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 searching for much less and fewer weight on the toes.

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

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

You should definitely seize into the bottom arduous to carry and management your self, and be happy to place down a pile of pillows or mats in entrance of you if you happen to ought to fall!

When you’re in a position to get each toes off the bottom comfortably and safely, it’s time for Stage 4 Handstand Development.

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

Our coaches can overview your development and kind that can assist you advance onto the following degree!

Stage 4 Handstand Development: Wall Stroll

On this degree, we’ll get began working towards one thing that truly seems to be like a handstand!

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

All we’re attempting to do with this train is assist our body weight on our straightened arms (identical to the entrance plank or push-up).

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

So, the primary degree of this train is to easily get your self up into the highest of a push-up and maintain. If that’s too arduous, put your arms up on an elevated floor and/or relaxation in your knees and arms as an alternative.

As soon as that is mastered, degree 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 a better and better floor.

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

You should use 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 larger and better.

As soon as you might be supporting your self along with your toes on a excessive field, strive strolling your toes up the wall. (Consider it like a very tall field!)

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

Watch out at this step: Make certain you could 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 subsequent part on pirouettes to securely exit these wall walks if you happen to occur to “go over!”

With every of those variations, we’re seeking to construct as much as a stable 15 seconds underneath management earlier than shifting 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 discuss find out how 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 apply getting nearer and nearer to utterly 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:

  • Get right into a wall handstand.
  • Shift your weight to at least one arm (the planted arm), permitting the opposite arm to maneuver.
  • Drive one leg into the wall (the one which’s on the identical aspect because the planted arm), and lean the alternative 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 most vital abilities you may study as you develop your handstand apply, as it would permit you to safely exit any handstand with none threat of damage as you develop your stability!

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

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

We at the moment are prepared so that you can strive a handstand!

It’s going to come back right down to you slowly however absolutely leaving the security 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.

If you’re snug 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, clean method – one lifts off the wall whereas the opposite concurrently strikes again to the wall. 

When you get snug 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 document your handstand apply and overview it in opposition to the movies right here to verify your kind.

Need to have an skilled overview your kind? Try our 1-on-1 On-line Teaching Program! Our spiffy cell app enables you to ship a video of your handstand on to your coach, who will present suggestions so you may excellent your approach.

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

4 Suggestions and Tips for Doing Handstands

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

Nothing beats persistence and arduous work, however there are a couple of suggestions and tips we are able to present that may permit you one of the best likelihood for fulfillment.

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

#2) Prioritize Your Handstand: You’ll be able to work the ability by itself time, and it gained’t intrude or be interfered by anything, however what if you happen to’re doing different workout routines throughout your exercise?

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

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

One of the best time to work the balancing drills (like your wall stroll) is at first of your exercise, after you’ve warmed up.

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

Attempting to stability after you’ve exhausted your self with a tricky cardio session is an train in futility (pun supposed).

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

These drills usually are not as depending on utterly 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 vital. Taking over an excessive amount of too quickly is a solution to develop unhealthy habits and presumably 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 apply 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 ought 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 to your handstand apply.

The 5-Minute Rule: Follow 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 on daily basis.

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

Dan Gable as soon as mentioned”

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

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

If you first begin out, your arms and shoulder might solely have the ability to do 5 minutes earlier than they’re DONE.

Doing them for a short while every day is one of the best technique to enhance energy, endurance, and stability.

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 need step-by-step steering on find out how to full handstands, get stronger, and even eat higher, take a look at our killer 1-on-1 teaching program:

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

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

Plus, you’ll achieve entry to all our on-line programs, together with Nerd Health: Handstands, which is able to assist you develop into a grasp at flipping the other way up!

#3) Be part of The Revolt! We now have a free e mail publication that we ship out twice per week, stuffed with suggestions and tips that can assist you get robust, get wholesome, and have enjoyable doing so. 

I’ll additionally ship you tons of free guides that you should use 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: Sooner or later I’ll have the ability to sort articles like this whereas doing a handstand. 

Jim, our lead coach for Nerd Health Teaching, makes it look really easy:

Jim really does make handstands look so easy.


Photograph sources:[3]

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