Once you have learned a handstand as a beginner, you need to improve it! Learning how to do a handstand is an exciting milestone for any gymnast. It’s a skill that requires balance, strength, and body control. Whether you’re new to gymnastics or just looking to perfect your handstand technique, these beginner-friendly handstand drills will help you build the confidence and strength needed to master this essential skill. Let’s dive into some effective beginner handstand drills that will guide you from the basics to a solid, well-balanced handstand.
Here is an article on how to do a handstand for beginners.
Makenzie is wearing the Make Your Dreams Happen shirt from the GymnasticsHQ shop.
Handstand Drills for Beginners
Lunges: There are 3 parts to this drill-
- Legs together, T, legs together- this is to practice the “T” shape you want when you are entering and exiting your handstand. Start in a straight stand with your legs together, then move to the “T” shape with one leg up and your arms next to your ears. Then return to a straight stand.
- Lunge, T, Lunge- This is to practice the “T” shape from a lunge. You want to start and end your handstands in a lunge.
- Lunge, T, Handstand, T, Lunge- Now actually do the handstand and just enter and exit by moving through the “T” shape.
Standing Handstand Shape with a T-Shirt– Hold a t-shirt over your head while standing with your legs together. We are going to practice the straight-body handstand shape that you want. Squeeze your bottom, and your stomach and grow tall by pulling your arms up even farther.
Open Shoulder Walks- Forwards, Backwards and Side to Side– This handstand drill will help you practice staying in a really tight body position–which you need to hold your handstand. Get in a plank position and then move your feet slightly back to open up your shoulders more. Then walk forwards, backwards and side to side.
Spiderman Against the Wall– Spiderman against the wall is one of our favorite handstand drills to do because you can use the wall to make sure you get in a completely straight body position.
Handstand Shaping on the Ground– Lay on the ground on your stomach. Tighten up your muscles so that your chest and arm pits come off the floor in a really tight hollow body position.
Check out our new Handstand Training Packet:
Mastering a handstand takes time, patience, and plenty of practice, but these beginner drills will help you build the strength, balance, and control necessary to hold a perfect handstand. Start with the wall drills to gain confidence, then move on to practicing your kick-ups and balance. Remember, consistency is key—incorporate these drills into your regular gymnastics routine, and you’ll see improvement over time.
For more structured training and guidance, consider joining SkillTrakker! SkillTrakker offers daily challenges designed to help gymnasts like you build skills and track your progress. With focused training and accountability, you’ll be nailing your handstand in no time!
22 Comments
Hi in order to do the handstand challenge do you have to pay
I’m wondering the same. Can we see the videos of daily drills? Or do we have to pay in order to view them
It’s a paid program, see the answer below! Just $7/mo!
Yay, glad to hear that!
Hi – so sorry to be replying so late, but yes, our monthly subscription program, Skilltrakker, is $7/month. You will get to participate in 3 daily challenges each day and there are other drills also to be completed throughout the month. For each challenge completed, you earn points which can be redeemed for prizes! Gymnasts also get to show off their daily streak for completing challenges every day! If gymnasts complete the entire program (every single daily and every single monthly challenge) by the end of the month, earning the top amount of points, they will earn a bonus 2000 points!
thanks for this, will defo be using
Awesome!
hi,
I have a range and conditioning competition via video and my straddle lift to handstand i’m really struggling with it. Any tips?
thanks
Lizzie
Strengthening and flexibility drills!
It costs $7 to sing up for Skilltrakker . I use it everyday and there are prizes you can win!
🙂 We love our Skilltrakker family and love that you’re a part of it, Katie!
can you please post something new
Hi, I am a daily user of your website and I ❤️ it. I was wondering if you could post some more Skill how-tos, because I really need those. Thank you!
Can you guys post some tutorials for different skills?
These handstand drills are really helpful
I would have joined the handstand challenge except you have to pay for it.
Hopefully the girls are really helpful because handrails aren’t that helpful to me usually.
I love this app I’m also practicing gymnastics at home and I’m watching gymnastics videos,tv shows,movies,and documentaries pls can the gymnastic HQ give on of the calenders for free.
wa tsenwa
These 5 handstand drills help beginners build balance, strength, and confidence gradually. Practicing them consistently makes learning a full handstand safer and more achievable.
These five handstand drills help beginners gradually build balance, strength, and confidence. With regular practice, learning a full handstand becomes safer and more achievable.