A Handstand is a basic gymnastics exercise that involves using your hands to stand up instead of your feet. Although handstands use a simple concept, they can be difficult to perform without the right practice.
To help you with your handstand drills, I’ve explained the possible variations, tips to improve your technique, and the potential risks involved. Let’s take a look below!
Handstands are a great exercise to build core strength, develop coordination, and improve your balance. Many handstand drills can be performed at beginner and advanced levels to improve your handstand control and technique. Alongside regular drills for handstands, focus on your wrist strength and shoulder mobility.

Handstand Drills
Progressing your handstand technique requires regular practice. Multiple drills can be performed. Start with the beginner drills below and work up to the advanced ones as you become more confident. Multiple other drills are also available depending on your preferences.
1. Beginner – Lunges
Lunges are a great exercise to practice the way you enter and exit a handstand. They are easy to perform meaning they are suitable for beginners.
Start with your legs together. The idea is to move into the T shape that you’ll want to be in when entering the handstand. Keep your arms straight above your head and touch your ears. Next, step forward so that one leg is in line with your shoulders. This is how you will enter the handstand. Repeat several times.
2. Beginner – Handstand Shape on the Ground
Lying face down on the floor, raise your arms so that your biceps are touching your ears. Tighten your upper body so that your chest and armpits come off of the floor, creating a hollow position. This is how your handstand should look, but upside down!
3. Beginner – Open Shoulder Walks
Start by getting into a normal plank position. Walk your feet back slightly to open up your shoulders. Move in any direction whilst aiming to keep a tight body position. This can then be transferred over to a handstand.
4. Beginner – Bunny hops
Perform these with your hands shoulder-width apart, flat on the floor, and with your fingers spread out for additional balance. Get down into a tuck position and push off of the floor under control. The aim is to get into a handstand by controlling your jump. This drill helps improve your handstands by making you control the movement in order to complete it.
5. Advanced – Pike Ups on a Chair
Get into the plank position with your shoulders over your hands and feet on the chair. Bracing your core, step backwards with your hands. Move your body under your hips and reach up with your pelvis so that your weight is shifting over your body vertically. The goal of this movement is to have your bottom over your shoulders. Go back to your starting plank position in a controlled manner and repeat.
6. Advanced – Handstand on a Parallette Against the Wall
This is a more advanced drill as it requires you to perform a handstand using a parallette, which requires more balance. With the parallette against the wall, kick up to a handstand and hold for as long as possible. This drill really helps to work on your core muscles needed to balance correctly.
Tips to Improve Your Handstand
1. Build Your Upper Body and Core Strength
2. Develop Wrist mobility and strength
3. Practice the Correct Body Alignment
4. Practice Handstand Drills Regularly

Risks of Doing Handstands
1. Falling
2. Wrist and Shoulder Strain
3. Spinal Injuries
4. Triggering Pre-existing Conditions

How to learn Handstand in 21 days
The “Handstand Challenge" program will help you overcome the fear of being upside down and teach you how to balance on your hands without support in no time. The course is made up of 21 daily training sessions. Each session can be completed in 15 minutes, though for the best results we highly recommend setting aside 40 minutes each day. If you follow closely and train daily, you should see results in just THREE WEEKS. Of course, if outstanding factors prevent you from training every day, you can always take a break and come back.
The program is beginner-friendly with community and coach support and guidance along your journey. No specialized equipment needed. All you need is a stable wall, a yoga mat or a thick towel as an alternative, and a resistance band.
- Virtual coaching to guide your results
- Fitness evaluation throughout the program
- 21 training sessions supported by over 100 exercise videos
- Weekly checklist to track progress
- Winner's Certificate upon completion
- Community for inspiration and support
- Single payment, lifetime access
- 30 day guarantee
FAQ
Can I learn a handstand in 30 days?
It’s possible to learn a handstand within weeks with the right dedication. You’ll need to have enough core strength, the correct technique, and make sure to practice regularly.
Perfecting a handstand can take much longer and depends on several factors which I’ve described below.
How many months do I need to master a handstand?
Mastering the handstand can take a few months to over a year. This time depends on the handstand drill you want to perform. For more advanced movements away from the wall such as handstand walks, you are looking at months with the correct training and technique.
Conclusion
Handstand drills provide an effective method to improve your handstand by working on elements of technique or other factors that contribute to a successful handstand. Make sure to start with the beginner drills first before working up to the advanced ones.
Handstands are a hard skill to master, meaning they may take several weeks up to many months or years to master and perform more advanced variations. Follow the tips I’ve given above and proceed with caution by learning the potential risks.
Alongside this, handstands may have certain beneficial effects on your cardiovascular health, but more research is needed.
Can you do a handstand? Have you ever tried any of the advanced drills? Let's talk about handstands below.
Also read:
References:
- Kinematics and joints moments profile during straight arm press to handstand in male gymnasts // NCBI: https://pubmed.ncbi.nlm.nih.gov/34260617/
- Ways to Work Up to Handstand // HealthLine: https://www.healthline.com/health/handstand#takeaway
- Parallettes // Wikipedia: https://en.wikipedia.org/wiki/Parallettes
- The Handstand: A Four Stage Training Model // ResearchGate: https://www.researchgate.net/profile/Valentin-Uzunov/publication/281149650
- Influence of Strength Abilities on Quality of the Handstand // ResearchGate: https://www.researchgate.net/publication/322682396
- EFFICACY OF WRIST STRATEGY COACHING ON
- HANDSTAND PERFORMANCES IN NOVICES // Journals: https://journals.uni-lj.si/sgj/article/download/12275/10979/38040
- Case Report // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9086612/
More than 25 years ago Oleksiy started his sports career. He major in gymnastics which is
definitely not an easy sport to go in for!
To become an athletic champion (in Ukraine, for instance, we mean here the title of
"Master of Sports") in gymnastics, one needs to spend at least 10 years and start
training no later than being six years old. As for Oleksiy, he has fulfilled all the criteria.
During this period of time, definitely not short, he managed to become:
● Master of Sports, Champion of the State and International Tournaments;
● Member of the national team of Ukraine, having a perfect opportunity to train the best team ever!
● Part of Cirque Du Soleil team (as an artist)