Handstand Training – Everything you need to know to get started

If you’re considering delving into handstand training, you’ve come to the right place. Over the last decade, we’ve had the privilege of training thousands of individuals, both offline and online, through our Movement Athlete Academy. Here, you can explore over 100 calisthenics skills in a progressive manner. However, for us, it’s never been just about the skills themselves. Skills are merely a reflection of your strength, mobility, flexibility, and ultimately, your longevity. Our training philosophy is rooted in providing progressive, personalized training plans for anyone looking to become stronger, more mobile, and better equipped for aging gracefully. It’s about cultivating resilience and vitality, not just in the present, but for the long haul.

So the story goes: After training hundreds of athletes, my team and I found ourselves faced with a conundrum: the demand for gymnastics and calisthenics training was sky-high, yet we couldn’t offer everyone the attention and personalization required. That’s when we had a breakthrough – why not distill the knowledge of our trainers and physiotherapists into a simple interface, providing truly personalized, world-class guidance at every step of the journey, and all at a fraction of the cost? And that’s how The Movement Athlete App was born. But you can read more about the best calisthenics training program here or just take our free assessment. 

Let’s get back to the handstand.

Why you should be training handstands

The handstand isn’t merely a flashy trick or a display of athleticism; it’s a holistic embodiment of strength, mobility, balance, and coordination. It demands a symphony of physical attributes working in harmony to achieve and maintain the perfect balance upside down. It’s a testament to the intricate relationship between our muscles, joints, and nervous system, requiring a deep understanding and mastery of our body’s mechanics.

Thaat said calisthenics training is inherently powerful due to its complexity.

Consider this: you may possess the requisite strength to execute a handstand, but if your shoulder mobility is lacking, maintaining that position becomes challenging.

Additionally, there’s a crucial skill component involved. Take the handstand, for instance; mastering it involves learning proper body alignment and effective entry and exit strategies.

Endurance is another vital aspect. It entails enhancing your capacity to sustain prolonged periods on your hands, which is essential for progressing in calisthenics.

Furthermore, there’s the aspect of muscle development to support mobility and ligament strength.

Let me elaborate:

What it takes to achieve a handstand

Imagine this: you may possess Herculean shoulder strength, capable of shouldering heavy loads with ease. Yet, without the necessary mobility in your shoulders and thoracic spine, your ability to achieve a stable handstand position will be compromised. Your body must be able to move through a full range of motion with fluidity and control, allowing for seamless transitions into and out of the handstand position.

But it doesn’t stop there. Balance is another critical component of the handstand equation. It’s not just about staying upright; it’s about maintaining equilibrium in the face of external forces and internal adjustments. Your proprioceptive awareness, or your body’s ability to sense its position in space, plays a pivotal role in achieving this delicate balance. Each subtle shift in weight distribution, each micro-adjustment of muscle tension, contributes to the overall stability of your handstand.

Moreover, the handstand challenges your proprioception and kinesthetic awareness in ways that few other exercises can. It heightens your sensory perception, sharpening your mind-body connection and deepening your understanding of movement mechanics. It’s a journey of self-discovery and self-mastery, where every wobble, every stumble, becomes an opportunity for growth and refinement.

So, you see, the handstand is not just a skill; it’s a transformative experience that transcends the physical realm. It’s a metaphor for resilience, determination, and the relentless pursuit of excellence. And as you embark on your handstand journey, remember this: it’s not enough to simply kick up and hope for the best. Embrace the process, hone your strengths, address your weaknesses, and unlock the true potential that lies within.

calisthenics handstand infographic

calisthenics handstand infographic

And because of that, it’s not enough that you keep just kicking up. You need a strategic approach, a plan that will get you there WITHOUT getting you injured:

How to achieve a freestanding handstand

How to achieve a freestanding handstand

Desigining a handstand program

Designing a program that addresses all these elements is no easy feat. Unfortunately, the majority of programs out there fail to acknowledge or incorporate these diverse facets of training.

In the Movement Athlete academy, we analyze and deconstruct each skill, breaking down the necessary elements of mobility, strength, flexibility, and skill for you to safely achieve that skill. Through trials and research, we’ve pinpointed the precise abilities you need to complete each physical move, and we’ve broken them down into four key aspects:

Strength Movements: These are the cornerstone of your journey through the world of calisthenics and bodyweight fitness. From easy to hard, low to high volume, dynamic to static, these movements chart your progression and build the foundation of your strength.

Skill Movements: Designed to train important movement patterns needed to perform specific skills, these movements also draw focus to specific technique cues and can serve as warm-ups for the strength movements.

Mobility: Vital for your ability to move freely and without pain, mobility training is integrated into warmups and strategic progressions. Without mobility, strength becomes stifled, leading to discomfort and limited movement.

Endurance Movements: These train your capability to hold various body positions and are essential for building muscle and stamina. By incorporating movements at low-to-medium intensities and higher total volumes, you’ll strengthen and condition your body for long-lasting performance.

Now you see why just learning Best tips to achieve a handstand is not enough

handstand training plan

handstand training plan

Here are 3 ways to get you started on your handstand training plan & journey:

  1. Take Our Free Handstand Assessment and Get a Personalized Training Plan:

Dive into your calisthenics journey headfirst by taking advantage of our free assessment. This personalized tool will show you exactly where you stand on your path towards mastering calisthenics moves, including the coveted handstand. With your assessment results in hand, you’ll receive a tailor-made training plan designed to address your unique strengths, weaknesses, and goals. Best of all, it’s completely free! We provide you with a plethora of workouts and training programs at no cost, and you won’t even need to input credit card information. Let’s kickstart your journey with precision and purpose.

  1. Download Our Ultimate Guide to Handstand:

Ready to delve deep into the intricacies of handstands? Look no further than our comprehensive Ultimate Guide to Handstands. This invaluable resource contains everything you need to know to achieve mastery in the art of handstanding. From understanding the mechanics of the handstand to dissecting its anatomy, exploring progressions and regressions, and receiving a structured training plan, this guide has it all. While the assessment provides dynamic guidance, this guide offers a tangible, paper-based companion to supplement your journey. It’s your roadmap to handstand success, available at your fingertips.


handstand training plan

handstand training plan


3. Learn More About Handstands and Our Unique Approach:

Still, feeling uncertain or curious about the nuances of handstand training? Dive deeper into our unique philosophy and approach to mastering the handstand. Gain insights into our methodology, understand the principles that underpin our training programs, and discover why our approach stands out from the rest. Whether you’re a seasoned athlete or a novice explorer, there’s always more to learn about the art of the handstand. Embrace the opportunity to expand your knowledge and refine your technique as you embark on this exhilarating journey.

In this ultimate guide to calisthenics, we’re going to dive deep into the art of handstands, uncovering their myriad benefits, unraveling the mysteries of perfect form, and unlocking the secrets to mastering this awe-inspiring skill. But before we flip the script and defy gravity, let’s lay the groundwork and understand what it takes to perform a flawless handstand.

Table of Contents:

1. Handstand Benefits – Your Secret to Strong Shoulders, Insane Core & Healthy Spine 🏆

Before we dive into the endless benefits of mastering the handstand, let’s dissect what it truly entails.

2. 👉How to Perform a Perfect Handstand

There are many variations of handstands, but we’re starting with the fundamental straight handstand. It’s the cornerstone upon which all other progressions are built.

3. 🤸‍♀️Handstand Progression Training – From Zero to Upside Down Step by Step. The Most Effective Handstand Progression

Let’s embark on a journey from ground zero to defying gravity, one step at a time, mastering each progression along the way.

4. 📌How to Improve Your Handstand – Pros Share the Best Tips on How to Improve Your Handstand

Learn from the mistakes of others and focus on honing your form to perfection.

5. 🔑How to Finally Hold That Handstand – Most Effective Handstand Balance Drills

Once you’ve conquered the fear of tipping over, the next challenge is maintaining your balance. Discover the drills that will help you achieve stability.

6.  ☑️How to Create the Most Effective Handstand Workout for Your Level

Regardless of your current fitness level, you can incorporate handstand training into your daily routine, building strength and skill with each session.

7. Handstand Canes, Parallettes, or Blocks? – 🔎How to Choose Handstand Equipment

Explore the various equipment options that can aid in your handstand journey, adding versatility and challenge to your training regimen.

8.⚙️Troubleshooting Your Handstand

When obstacles arise, arm yourself with the knowledge to analyze and overcome them, ensuring steady progress on your handstand quest.

9. What’s Next? ❤️ 12 Types of Handstands You Should Try

Once you’ve mastered the basic handstand, a world of exhilarating variations awaits. Discover new challenges to keep your journey exciting and rewarding.

10 Take a Handstand Challenge!

💪💪💪 Ready to put your newfound skills to the test? Join the handstand challenge and push your limits like never before!

4. Follow Our Handstand YouTube Series:

If you prefer visual learning, our Handstand YouTube Series is the perfect complement to your training journey. Tune in to our channel for expert guidance, step-by-step tutorials, and insightful tips to help you progress in your handstand practice. From mastering proper form to troubleshooting common mistakes, our videos cover all aspects of handstand training in detail. Subscribe to our channel and join our community of handstand enthusiasts as we strive for excellence together. Let’s elevate your skills and confidence with the power of video learning.

Get ready to defy gravity, challenge your limits, and unleash your inner strength as we embark on this thrilling adventure into the heart of calisthenics mastery. Let’s flip the script and soar to new heights together!