Let’s get this straight, ‘handstands are cool but nearly impossible for beginners.’ You’ve been dreaming of performing this zero-equipment, fun exercise like a pro for a long time. Or you’ve been trying to perform for a few days but are seeing no visible progress. Whatever the reason, you’re in the right place. Because today we’ll discuss how to learn to do a handstand as a beginner. Let’s start learning how to handstand with this step-by-step guide.
4-Step Guide on How to Learn to Do a Handstand
Step 1: Build Your Confidence
Want to know the biggest secret of doing a proper handstand? It’s overcoming the fear. Handstand is an excellent calisthenics exercise. But this benefit can also be its biggest drawback. Unlike some other exercises, you can’t just buy some equipment and start doing the exercise slowly. Aside from handstand blocks or a good floor mat, you can’t really assist your progress
Before performing a proper handstand, you have to train up your entire body. And, that’s what scares most people.
Sounds like you? Worry not; that’s pretty common. Follow our tips for doing a handstand, and you’ll be able to overcome your fear and take your physique to a whole new level.
Step 2: Improve Your Weak Spots
Here we’ll answer ‘how to train for a handstand?’ Training your body properly is a must for doing a handstand confidently and securely. For this, you’ve to work on your weak spots first. Weak spots vary from person to person. Wrist strength, flexibility, and shoulder mobility are three key areas you’ve to improve before progressing to handstand.
Below are some exercises to improve your weak spots and prepare yourself to do a handstand;
- Quadruped Rocking
- Hollow Body
- Crow Pose
There’re no specific time requirements on how long you should perform each of these exercises. We recommend holding on to each position for 30 to 60 seconds and repeat that three times. Practice at home or in your local fitness gym, if you have more space there.
Step 3: Learn How to Balance
You can start handstand training once you’ve improved your weak spots and achieved flexibility at an expected level. Below are the three steps we follow as our favourite handstand progression training.
- First, try wall walk
- Learn how to bail out of a handstand
- Do a perfect handstand. Start by taking one leg off the wall
Try repeating each of the handstand workouts at least 3 to 5 times a day and 5 to 6 days a week.
Step 4: Practice, Practice, and Practice
As the saying goes, ‘practice makes perfect.’ Handstands are tough, but with enough practice and dedication, you can do what was deemed impossible once. Practice at least 5 to 10 minutes a day and continue practising the same way for 3 to 5 months; you’ll see visible improvements.
Below are some handstand practise tips for you;
- Practice handstand properly. Doing it wrong can do more harm than good. Record your handstand workouts and review the records to see whether you’re doing workouts the right way or not.
- Practice at least 3 to 5 times a week to train your brain efficiently. We recommend practising for 30 minutes a day. A standard 30-minute session may include 10 minutes of warming up, 15 minutes of practising, and 5 minutes of reviewing.
- Play with your skills and push them to the limit. Remember, learning happens outside of our comfort zone. Try some advanced handstand variations: Tuck, Split, Push Up, Straddle, and One hand.
Warm-Up Exercises before Doing a Handstand
Warm-up exercises will prepare your muscles and system to take the load. Below are some exercises you can do before start doing a handstand;
- Wrist stretch: forward, backward, and upside down
- Palms wrist stretch: lifted, backhand and reverse
- Jumping jacks and
- Arm circles
Final Words
Our goal is to help you feel confident and comfortable while doing a handstand. We hope the above tips for doing a handstand will improve your motor control, strength, mobility required to perform a handstand. Do you have any other tips that you find to be effective for learning to do a handstand or even any other calisthenics exercises? Feel free to share them in the comment section.
