When it comes to gymnastics or yoga-related exercises, most people start getting nervous about doing some unusual movements and trying new positions that require good stretching and flexibility. Speaking about handstands, they're getting scared about how to do a wall handstand without strains and hand fractures. However, there's nothing frightening. Consistency, regularity, and practice are key points in gaining success with handstands.
In this overview, you'll get to know features, benefits, and essential tips on how to do a wall handstand in a short time without getting injured.
Wondering how to do a wall handstand without injuries? It’s quite clear: walk as close as possible to the wall and push yourself up, with your legs directed to the ceiling. With each training, prolong each rep by moving away from a spotter gradually to do a freestanding handstand hold.
Why are wall handstands important?
Being an advanced bodyweight exercise when you stand upside down on the hands against the wall, it’s a simple (at least theoretically) and great training for the whole body that involves your upper body and core to keep you balanced. It’s also common for gymnastics to build general strength and achieve maximum body coordination in reversed position.
Stop thinking that gymnastics basics are essential for performing these exercises easily. Moreover, if you lack gymnastics or yoga practice that doesn’t mean you won’t succeed to do handstands.
Regular practicing handstands on the wall will result in superb results: you’ll train your handstand hold, shoulder strength, and boost core endurance to be able to keep your body straight against the wall, without tilting the legs back and forth, and to the sides. There’s nothing frightening in doing wall-assisted handstands since you’ll learn to keep balance and concentration, build your upper body, and also get some mental benefits, i.e., reload the mood and mind by meditating a bit while standing upside down.
Being a great isometric exercise, handstands help to promote core strength and regulate blood and lymph circulation. Regular exercise performance can increase muscles, boost bone health, heart, brain, and lungs, as well as managing your psychological state. Let's observe how you'll benefit from adding handstands to your everyday training routine.
1. Developing upper body muscles
To perform handstands you need strong shoulders and arms that will keep you straight upside down. Also, upper back muscles, i.e., lats, traps, and deltoids, should be well-developed to act as a spotter and support you while exercising. To promote your upper body power, you should practice holding a handstand for several seconds at the beginning, by increasing the time gradually to be able to hold yourself in this position for one minute at least.
2. Improving balance
Handstanding enhances your balancing skills and body coordination to be able to concentrate for some time and hold yourself in a reversed position. Overally, it’s quite difficult to make slight adjustments and control your muscles to keep the balance not to fall occasionally.
3. Enhancing core muscles
As you stand upside down you need to stabilize your muscles. Besides strong shoulders and arms, the abdominal muscles are also involved to keep you stay in such a stable position for some time. Moreover, some lower body muscles also work during handstands: hamstrings, inner thigh muscles, hip flexors, and lower back. If doing handstands regularly, you'll work your core well.
4. Maintaining bone health, circulation and breathing
Since it's an exercise with personal weight, it can help to strengthen bone health in the upper body and spine. Standing with your head down, this exercise will boost blood circulation in your lungs by stretching the diaphragm. So, you can also improve your aerobic capabilities.
5. No extra pressure when blood flows to the upper body
When you turn upside down, the vessels of the legs start flowing with gravity, but not against it when standing. There's no tension when the blood flows from your legs to your upper body. So, it's beneficial for your body in general. The thing is that the legs are always below the rest of the body, and the blood circulation creates extra tension to reach the lungs, heart, and brain cells.
6. Improving gastrointestinal system
Handstands help to release stuck substances and increase blood flow to our bowel that is subjected to tension and gravity when standing upside down. With correct blood circulation, there'll be excellent absorption of nutrients and better digestion. It also promotes the process of cleaning the cells from toxins by stimulating the lymphatic system.
1. Lift up your mood
This exercise can improve your mood because as the blood reaches the brain, it refills the cells, energizes, and calms the organism, in stressful situations mainly. Handstands also mitigate cortisol production which is the stress hormone and lower the feel of anxiety and sadness. Some researchers advise combining handstands with breathing exercises and having some kind of meditation.
2. Improving endocrine and immunity systems
Our brain releases hormones called endorphins that enhance our mood to make us happier and out of stress. This also relates to the blood flow as it oxygenates the cells and increases the heart muscle. Hence, if performing handstands daily, you can protect your mind against depression and increase your immunity.
How to do a wall handstand: a step-by-step progression and recommendations
- You need to get into the pike position in front of the wall. Place your hands on the floor 6”-8” in front of the wall.
- Next, elevate your shoulder blades and press onto the floor with your chest muscles, namely the serratus anterior.
- Then, reach one leg straight back while the other leg stays on the floor.
- Here is an important moment: try to hop up carefully into the reversed position. You need to feel enough stability and strength to keep your body inverted. Honestly, for some people, this step may take days and even weeks of practice.
- Continue pressing onto the surface with your chest, by keeping the glutes squeezed and tight core, thighs, and calves. So, congratulations, you’re already upside down in the handstand position.
- Return to the initial position gradually.
1. Keep the right grip
2. Shoulders are in line with your wrists
3. Keep your body stacked
4. Keep your hands bouncing
5. Keep your glutes and legs tight
6. Activate your abdominals
Risks of doing wall handstands
1. It can be dangerous
2. Сan increase pain in ligaments
3. Get muscle discomfort
4. Aggravate already existing health issues
How to improve your wall handstands
1. L-shape or downward dog handstand near the wall
2. Scissor kicks against the wall
3. Front-to-wall handstanding
Can children do wall handstands?
Can you do wall handstands if you are new to gymnastics?
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
Are wall handstands effective?
Yes, this exercise is effective for building strong upper body, namely shoulders, arms, upper back muscles, i.e., deltoids, lats, and traps, and also works out the abdominal muscles. Handstading is also helpful to improve your balance, coordination, and flexibility.
Are handstands against a wall hard?
Generally, handstands against the wall aren’t as difficult as it can seem, it’s an exercise of a moderate complexity. It requires strong arms and shoulders that will keep you balanced in the upside down position. Your core muscles should be toned to stabilize your body in the reverse position, and also a good flexibility skills and sense of balance will be extra perks to perform it without hassle.
How long to hold a wall handstand?
If you’re a beginner, 15-20 seconds will be enough for you to hold a handstand. It’s recommended to start with short tries to get used to such a position and maintain proper body pose. More advanced people who train regularly can try to handstand for 30 seconds with 3 sets, and increase it to 1 minute or more, with more sets accordingly.
With such a detailed guide on how to do a wall handstand, its advantages and disadvantages, we're sure you'll succeed in performing this exercise in a short time even without specific skills in gymnastics. Try out to do the above-mentioned exercises to skill up at handstanding and learn to hold a balance.
This exercise will help you to build stronger arms and shoulders, strengthen your abs and make you fitter. But, still, some questions matter to you? Don't be silent and ask us directly right below the article. You'll get more insights on how to hop up and hold your body steadily for a longer time.
- Dynamics of expertise level: Coordination in handstand // ScienceDirect: https://www.sciencedirect.com/science/article/abs/pii/S0167945708000808
- Case Report: Passive Handstand Promotes Cerebrovascular Elasticity Training and Helps Delay the Signs of Aging // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9086612/
- Balance control strategies during perturbed and unperturbed balance in standing and handstand // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541526/
- Bidirectional causal control in the dynamics of handstand balance // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7801474/
- Relationship between postural control and muscle activity during a handstand in young and adult gymnasts // ScienceDirect: https://www.sciencedirect.com/science/article/abs/pii/S0167945717307947
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)