Tricks to Do a Handstand on a Beam

Learning to do handstands can be difficult even without having to do so on a narrow surface such as a beam. However, mastering handstands can help increase your coordination and balance skills as well as upper-body strength. You can use certain tricks to teach yourself how to do a handstand on a beam without spending money on a gymnastics coach.

  1. Stretching

    • Start by stretching properly. Make sure every part of your body is warmed up, and give special attention to your wrists, neck and shoulders. Take about 10 minutes to warm up properly before starting to practice. Being well prepared means you will be more flexible and will have better coordination and stability when practicing your movements. Proper warm-up also decreases your chances for injury and improves your overall performance.

    Strength and Flexibility

    • When doing a handstand, you need to have complete control over your arms, shoulders, back and stomach muscles. Do as many strength exercises as possible to ensure your core is strong enough to hold your whole body weight on your hands. Shoulder flexibility will also help you position your body as it should be for better balance.

    Basic Handstand

    • Before doing a handstand on a beam, it is important that you become strong enough to do them on solid ground. Use a floor mat to protect yourself when falling. Start by leaning against a wall and slowly getting your whole body as close as possible to the wall as if you were "lying down" on the whole surface. Once you feel solid enough, do a handstand with your hands about a foot way from the wall with your toes being the only part of your body that touches the wall. Slowly push off the wall until you are straight and can hold yourself there for a few seconds at a time. Then, move into the middle of a room and try to get into that same position without the help of a wall. You should feel as tall as possible, stretching your feet toward the ceiling while holding the handstand position. All the basic handstand position tips should be used when moving onto a beam.

    Balance Beam Handstand

    • Use a practice beam made out of foam once you feel steady enough to move onto the next stage. Start by practicing cartwheels on the beam. Once you feel comfortable working on a small surface, start with a cartwheel, but stop once your body reaches a handstand position. Try to hold it as long as possible. Once you can hold in a handstand position on a beam, practice falling backwards. Keep yourself in a straight handstand for a few seconds, push your shoulders over the beam while keeping your back straight and let yourself fall backwards. This way, you will learn to get off the beam safely from a straight handstand. Do not curve your back and look toward your toes.