How to Practice a Handstand

Handstands are one of the essential moves every gymnast should know. They are performed on most apparatuses, are central to many tumbling stunts and build the upper body strength needed for many gymnastic routines.
A good handstand requires a great deal of strength in your arms, shoulders, core, back and legs. Before attempting them in the center, practice against a wall and work on achieving perfect form and balance. Then learn safe ways to come out of a handstand so you don't hurt yourself.

Things You'll Need

  • Padded surface such as a tumbling mat or grassy yard
  • Wall
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Instructions

  1. Practicing Handstands

    • 1

      Stand about 4 feet away from the wall, facing it.

    • 2

      Hold your arms straight up over your head.

    • 3

      Lunge forward. Place your hands on the floor in front of you, about a foot from the wall. Your hands should be shoulder-width apart with your fingers facing forward and spread out.

    • 4

      Kick one leg up toward the wall, using the momentum from your lunge. Bring the other leg up after it.

    • 5

      Keep your arms straight and strong. Push down through your hands to keep you shoulders and arms fully extended. Your elbows should be locked but not inverted.

    • 6

      Check your form. Your body should be straight, with a tight stomach and straight back. Make sure you aren't arching your back or bending your hips. Your head should be in line with your body and your legs should be straight and together. Point your toes toward the ceiling.

    • 7

      Once you've mastered the handstand, work on holding it longer each time to strengthen the muscles you'll need to hold it in the center of the floor without a wall to support you.
      As you improve, move your hands closer to the wall. This will cause you to use your arms more and the wall less.

    Doing a Handstand Without a Wall

    • 8

      Ask a spotter to help you in the beginning as you may kick too hard and go over on your back. A spotter can help you balance and help you learn safe ways to come out of a failed handstand without hurting yourself.

    • 9

      To come out of a handstand, tuck your chin to your chest, bend your arms and do a forward roll.

    • 10

      If you have the balance in your handstand, you can come out with a pirouette. From the handstand, twist your shoulders and walk one hand around. Your body will turn and you can then step down out of the handstand without going over. This is more difficult than using a forward roll, but it is an important move to learn.

    • 11

      Once you can get into a handstand without a wall, have a spotter or coach check your position. Make sure to hold your body as still and straight as possible.