Learning how to do a handstand is an exciting step for any beginner gymnast. It’s a foundational skill that builds strength, balance, and body control, all while boosting your confidence. While it may seem intimidating at first, with the right technique and consistent practice, you can master the handstand and take your gymnastics journey to the next level. In this guide, we’ll walk you through the basic steps and tips for learning how to do a handstand, so you can start building a strong foundation and work toward holding that perfect upside-down position!
A handstand is also one of the first beginner gymnastics skills you should master! If you are just starting out in gymnastics, check out these super beginner gymnastics skills you should start with first.
Grab your Checkered Dreams Leotard here!
Steps for Doing a Handstand for Beginners
Preparation
A lunge is how you start your handstand. A lunge is how you start your handstand with your arms by your ears, favorite leg out front and back leg straight.
If you are unsure which is your favorite foot, practice kicking with each leg and use the one that’s most comfortable.
Now that you’ve found your good leg, practice kicking back while dropping your chest and keeping your arms by your ears – we call this the “T” position.
Step 1: Start in a Lunge
You want to start in a lunge with your dominant leg in front with your non-dominant leg behind you in a nice lunge. Your arms will be nice and straight by your ears.
Step 2: Kick Your Legs Up
Start by kicking up your non-dominant leg that is in the back, then kick up your dominant leg.
Step 3: Land in a Lunge
Allow your non-dominant leg to come down first and resume the straight position and your dominant leg to resume the bent position in front, landing in a lunge withe your arms nice and tight by your ears.
Drills to Practice a Beginner Handstand
Let’s practice some drills before we do a full handstand for beginners.
Drill 1: Seesaw
Just like before, kick your back leg up, but this time you’re going to put your hands down and your good leg is going to come up off of the ground. Make sure your arms are tight and that they’re stiff by your ears.
Drill 2: Spiderman Handstand
Make your way up a wall with your belly against the wall. Try to get as close as you can and hold. Make a nice straight line. Once that gets easier, you can lightly push yourself away from the wall and try to do it by yourself.
How to do a Spiderman Handstand for Beginners Against the Wall
Our popular spiderman handstand drill is the best way to start learning a handstand at home. Here is how to do it.
Step 1: Start next to a wall, with your back to the wall.
Step 2: Place your hands on the ground in front of you.
Step 3: Put one leg up on the wall behind you and then walk your legs up the wall. As you walk your legs up the wall, you will walk your hands backwards to the wall.
Step 4: Get in a nice, tight body position (slightly hollowed) with your belly against the wall. Pull your abs in, roll your hips so they are touching the wall. Keep your arms and legs nice and straight with your feet pointed.
Drill 3: Wall Handstand
Kick up into a normal handstand against the wall. Again, once you’re comfortable you can try and make your way away from the wall and see if you can hold it by yourself.
Tips to Help You Do a Beginner Handstand
- Use your fingers to help you balance – spread them apart and use your fingertips back and forth to help you balance (dig them into the surface). If you’re falling back, use your fingertips. If you’re falling forward, push your palm to the ground.
- Push through your shoulders – grow tall in your handstand trying to get your feet as high up as possible stretched to the ceiling.
- Squeeze your core
- Squeeze your bottom
- Make sure you are vertical
- Practice Drills – Drills are crucial for improving your handstand as a beginner. Here are some beginner handstand drills.
Kicking up into a Handstand
Once you are comfortable with the drills we provided you, try to do a handstand without the wall. There might be times you fall over, which is okay, just make sure you have a mat!
Check out our new Handstand Training Packet:
Tools for Learning a Handstand for Beginners |
Description |
Price |
| 8 Inch Mat | An 8-inch mat is needed for the handstand flatback drill. You can also stand on the 8-inch mat and practice handstands. | $499.00 |
| Handstand Homework Mat | The handstand homework mat helps gymnasts practice handstands at home safely. It is padded so when you do a handstand against the wall it won’t hurt.
|
$182.02 |
| Parallette | A parallette is useful to help a gymnast perfect her handstand. It’s much harder to do a handstand on a parallette instead of on the ground. It’s also helpful for when a gymnast is learning giants or cast handstands, to practice her perfect handstand on it. | $255.00 |
Mastering a handstand as a beginner takes patience, practice, and persistence, but with the right approach, it’s an achievable and rewarding skill. By focusing on building strength, perfecting your technique, and using supportive drills, you’ll gradually gain the balance and control needed to hold a steady handstand. Remember, progress comes with consistent effort, so keep practicing and don’t be afraid to challenge yourself. If you’re looking for more guidance and personalized feedback to help you perfect your handstand, consider joining SkillTrakker for daily training and expert tips. Keep working hard, and soon you’ll be holding a flawless handstand with confidence!
Gymnast – @gymnast_sky_grace
View Comments (2)
Can you train me
Very nice blog you have here! I can't wait to try out some of your tips, and hopefully improve my handstand! :-)
Thank you!
Diana