A Beginner’s Guide to Your First Handstand

Upside Down Dreams

The handstand. It looks effortless, graceful, and undeniably cool. For many beginners, it feels like an impossible feat of strength and balance. But the truth is, with the right approach and consistent practice, your first wobbly, glorious handstand is absolutely within reach!

This isn’t about overnight miracles or advanced gymnastics drills. This guide breaks down the journey into five manageable steps, perfect for anyone just starting their upside-down adventure. So ditch the fear, embrace the challenge, and get those feet in the air!

We caught up with Coach Gemma, One Playground’s resident handstand specialist, to help you turn your world upside down. Gemma has been in gymnastics since she was just three years old and has since mastered the art of performing aerial and helping her clients to achieve things they could only dream of.

How to do a Handstand: 5 Steps

Step 1: Building a Solid Foundation – Wrist & Shoulder Strength

Think of your wrists and shoulders as the sturdy base of your inverted house. Without a strong foundation, the whole structure will crumble. This crucial step is often overlooked, leading to frustration and potential injury.

• Wrist Warm-ups & Strengthening: Dedicate a few minutes to wrist care at the start of each practice session. Try gentle rotations, flexion and extension, and weight-bearing exercises like plank variations (on fists or knuckles if wrists are sensitive) and downward-facing dog. Gradually increase the time you spend in these positions.
• Shoulder Activation & Strength: Focus on exercises that engage your shoulder muscles. Wall push-ups, pike push-ups (modified handstand push-ups), and even holding a plank with proper shoulder engagement (pushing the floor away) are excellent starting points. Resistance bands can also be your best friend for exercises like band pull-aparts and overhead presses.

Top Tip: Consistency is key here. To build this foundational strength, aim for short, regular sessions (even 10-15 minutes a few times a week). Listen to your body, and don’t push through pain.

Step 2: Mastering the Supported Inversion – The Wall is Your Friend

In the early stages, the wall is your ultimate training partner. It provides support and allows you to get comfortable being upside down without the immediate fear of falling.

• Wall Kick-Ups: Start facing the wall with your hands shoulder-width apart and slightly closer to the wall than your feet. Kick one leg up towards the wall, followed by the other. Aim to get your hips stacked over your shoulders and your feet resting gently against the wall.
• Wall Holds: Once comfortable kicking up, focus on holding the position. Engage your core (imagine pulling your belly button towards your spine), push actively through your shoulders, and keep your body straight. Start with short holds (5-10 seconds) and gradually increase the duration as you get stronger and more stable.
• Wall Peel-Offs: As you gain confidence, gently peel one foot and then the other away from the wall briefly, focusing on maintaining your balance. This helps you understand what a freestanding handstand might feel like.

Top Tip: Focus on proper alignment and control during your wall work. Avoid arching your back excessively. Think of creating a straight line from your wrists to your heels.

Step 3: The Art of the Kick-Up – Finding Your Balance Point

The kick-up is where many beginners struggle. It’s not about powerfully throwing your legs up, but finding a controlled and balanced entry.

• The “L” Handstand: Practice kicking up with one leg bent at a 90-degree angle (like an “L” shape). This helps you control the momentum and find your balance point without overshooting. Use the wall initially for support.
• Controlled Kick-Ups Away from the Wall (with a spotter or soft landing): Once you feel more confident, start practising small, controlled kick-ups away from the wall. A soft landing surface (like a mat) and, ideally, a spotter to help guide you and prevent falls. Focus on a light tap of your feet together overhead rather than a forceful swing.
• Finding the Sweet Spot: The key is to find the point where you can momentarily balance before your legs come down. This takes practice and awareness of your body’s movement.
• Practice falling safely out of your kick-up: You want to twist away from the handstand back to the floor, like a half cartwheel, instead of falling straight over into a bridge or onto your back. When you start losing your balance, twist your hips and take them with you, almost like you are stepping in the air, then bring your foot towards the ground.

Top Tip: Don’t be discouraged by falls! They are a natural part of the learning process. Focus on learning from each attempt and refining your technique.

Step 4: Engaging Your Core – The Unsung Hero

A strong and engaged core is essential for handstand stability. It acts like an internal corset, preventing excessive arching and helping you control your body in the inverted position.

• Core Activation Drills: Practice exercises targeting your core, such as planks (various variations), hollow body holds, tuck-ups, and leg raises.
• Active Core in Wall Holds: Consciously engage your core during your wall handstands. Imagine squeezing your ribs together and pulling your belly button in. This will create a more stable and controlled line.
• Transferring Core Engagement to Kick-Ups: As you practice your kick-ups, actively engage your core before and during the movement. This will help you control the momentum and maintain balance.

Top Tip: Think of your core as the conductor of your handstand orchestra. It must be actively involved for all the other parts to work harmoniously.

Step 5: Patience, Persistence, and Practice – The Long Game

Learning a handstand takes time, dedication, and a healthy dose of patience. There will be days of progress and days when you feel like you’re going backward. That’s perfectly normal.

• Consistency is Key: Aim for regular practice sessions, even if they’re short. Consistency is more effective than sporadic long sessions.
• Listen to Your Body: Rest when needed and don’t push through pain. Injury will only set you back.
• Celebrate Small Victories: A slightly longer hold, a more controlled kick-up – acknowledge and celebrate your progress, no matter how small it seems.
• Film your attempts: You can then look back and see where your alignment might be off, what you are and aren’t engaging in, and what you should think about going into your next training session or set.
• Be Patient: Don’t compare your progress to others. Everyone learns at their own pace. Enjoy the journey of learning and the satisfaction of each milestone you achieve.
• If you want help and assistance, get yourself a coach who specialises in gymnastic skills or callisthenics. They will be able to provide you with cues and guidance on your specific and personal corrections to get you there faster.
• Your first freestanding handstand might be fleeting, wobbly, and imperfect – and that’s okay! Embrace the process, celebrate your achievements, and keep practising. The feeling of balancing upside down on your own two hands is an incredible reward for your hard work and dedication. Now go forth and defy gravity!

Ready to start your handstand journey?

Gemma is on hand to help you 1-1 with your hand and callisthenics journey. Book a free session with her here and get started today!