While traditional upgrade season is over, it’s never a bad idea to always have some upgrades that you’re working on. You can never go wrong with working on improving your handstand and to give that a step up, upgrading your handstand! Since handstands are a cornerstone of many fitness disciplines, and mastering advanced variations can take your skills to the next level. Whether you’re looking to impress your friends or refine your technique, here are five challenging handstand upgrades to practice now!
These handstand upgrades are great advanced gymnastics skills that you can practice at home!
Also, grab your free upgrade checklist below with 2 bonus upgrades!
Press Handstand
A press handstand requires a lot of strength and practice. This can be a challenging skill to master, and many aren’t able to quite master it. A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the TOPS skills. On both beam and floor, a press handstand is an A skill, but this can be used to jazz up your routine by showing your strength and control.
Why It Matters:
The press handstand builds immense strength and control, emphasizing core engagement and shoulder stability. It’s a beautiful way to transition into an inversion without the need for a kick-up. How to Practice:
- Start in a forward fold, hands on the ground.
- Shift your weight onto your hands and begin to lift your legs while engaging your core.
- Keep your legs straight and lift them overhead in a slow, controlled manner.
Tip: Focus on using your core muscles to initiate the lift, rather than relying solely on your arms & practice weight shifts.
Handstand Pirouette
The handstand pirouette is a relatively easy skill to master and to add into your routine. It helps show off your control and amps up the artistry of your routine! Due to it not being too difficult to complete on floor, it’s just an A skill on floor, however on beam it’s a B skill and a 1 1/2 turn on floor is a B. The key to performing a good handstand pirouette is to make sure you have an amazing tight body position to be able to complete the turn with control.
Why It Matters:
The handstand pirouette combines balance and coordination, adding a dynamic twist to your handstand practice. This skill enhances your body awareness in motion.
How to Practice:
- Start in a stable handstand against a wall or freestanding.
- Begin to shift your weight to one side and initiate the turn with your hips and shoulders.
- Complete a full 360-degree turn before returning to a stable position.
Tip: Keep your core engaged throughout the turn to maintain balance and control, train handstand holds for stability, practice 1/4 turns before full rotations.
Back Extension Roll with Handstand Pirouette
The back extension roll is introduced in Level 4. You want to make sure that your back extension roll has been mastered before adding in the 360º pirouette, but this is another great skill to have mastered so you can add a “B” skill to your routine on floor.
Why It Matters:
This skill enhances your fluidity and transitions in acrobatics, showcasing control and flexibility. It’s a fun way to connect different movements.
How to Practice:
- Start in a back bridge position.
- Roll backward into a handstand position, and as you come up, initiate a pirouette.
- Ensure you land back on your feet in a controlled manner.
Tip: Focus on a smooth transition and keep your movements fluid for an elegant execution, practice the back extension roll separately before adding the pirouette.
Press Handstand 1 1/2 Turn on Floor
Adding a 540º turn to your handstand, from a press position is another big show of strength and skill. The strength and control required for not only the press handstand but then to complete a nice, crisp, clean 1 1/2 pirouette is a great way to show off your skills and get the added B skill value in your routine.
Why It Matters:
This advanced move combines flexibility, strength, and balance, allowing you to showcase your skills in a dramatic fashion. It’s a great way to connect ground work with inversion.
How to Practice:
- Start in a standing position and initiate a back walkover.
- As you come into a handstand, perform a half pirouette.
- Continue the movement back to standing.
Tip: Practice each component separately—back walkover, handstand, and pirouette—before combining them into one fluid motion and work on the 1/4, 1/2 and 1/1 turns before attempting a full 1 1/2.
Back Walkover with 1/1 Handstand Pirouette in the Middle
A back walkover, from either a stand or extended tuck sit with a 360º handstand pirouette as the legs achieve vertical, is a “B” skill on floor. This is another skill that you can easily add to your routine as an upgraded B skill if you’ve got both your back walkover and a good handstand pirouette.
Why It Matters:
This variation builds strength while challenging your balance and control through a complex movement. It’s a fantastic way to showcase both stability and precision.
How to Practice:
- Begin in a press handstand position.
- As you press up, initiate a 1.5 turn (540 degrees) before landing back on your feet.
- Focus on maintaining balance throughout the turn.
Tip: Break the turn into segments, practicing each phase separately before combining them.
Incorporating these advanced handstand upgrades into your practice can significantly enhance your skills and body awareness. Remember to be patient with yourself—mastery takes time and consistent effort. Enjoy the journey, embrace the challenges, and soon you’ll be performing these impressive moves with confidence! Let us know if you’ve upgraded any of your routines with these skill upgrades!
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