DIFFICULTY LEVEL:
Moderate.
HANDSTAND HOLD
EDUCATION & TRAINING PROGRAM
Quick Look
AVG. TIME TO LEARN:
With consistent practice, approx. 6 months to confidently hold 0:10 - 0:15.
COMMON LIMITATION:
Upper body mobility and not practicing correct positions / movement patterns.
How It Works
"What is this program?"
This skill program has been designed to help athletes of all levels better understand the handstand hold.
All of our handstand related content has been organized to provide you the ultimate guide to improving your performance in handstand skills — This page is your one stop shop!
"How do I do this program?"
I know there is a ton of information here, so let me simplify it for you. just follow these steps!
Step 1:
Watch the "Skill Lesson" video (above).
Step 2:
Watch all "Class Lessons" in order and TAKE NOTES! It's important to fully understand what you're learning, so you can best put it into practice.
Step 3:
Watch all "Quick Tips" for answers to my most common questions.
Step 4:
It's time to train! You have two tracks to choose from (Level 1 or Level 2) based on your ability level. Use the recommended warm-ups and mobility to maximize your progress!
"Do I really need to watch all the videos first?"
YES! Please watch all the videos first — This program (and all my BTC programs) were not written to be "Quick Fixes" for anyone's movement.
Gymnastics is HARD, and takes TIME, EFFORT, and CONSISTENCY to improve. There are no magic pills!
If you want to see maximum progress with your performance, you need to turn your brain on, grab a notebook, and be ready to go back to school, Kati's Gymnastics School!
This sport is incredibly hard and very mental, so take your time, keep your focus high, and you're going to do great!
Class Lessons
1. Class Topics
Coaching Notes
- Pre-Requisites
- Skill Transfers
- Position mechanics
- Common faults
- Points of performance
- Drills to practice at home
2. Prerequisites
Coaching Notes
- Forward roll
- Cartwheel
- 0:30 Wall handstand
3. Skill Transfers
Coaching Notes
Foundational position for higher level gymnastics skills we find in functional fitness, like handstand walking and handstand push-ups.
Similar position to holding weight overhead, you’re just inverted — improving your handstand will improve your overhead ability.
4. Freestanding Handstand Basics
Coaching Notes
1. Begin in a wide lunge position, with your dominant leg in front, arms extended forward, reaching for the ground.
2. Keeping your spine straight, shift your weight forward and begin to approach the ground.
3. As you set your hands on the ground, use your fingers to grip for balance.
4. Simultaneously push off your front leg, and SLIGHTLY drive your back leg.
5. Push the floor away, pushing tall through the shoulders.
6. Make sure your hips shift over your fingers.
7. Keep your legs in a wide split position to help find your center of balance easier.
8. Once you feel confidently balanced, being bringing your legs together overhead.
5. Common Faults
Coaching Notes
1. “Send it” mentality, and throwing your body upside down with too much force, not really knowing what you’re doing.
2. Thinking of it as a momentous skill, rather than a slow, strict movement.
3. Inadequate strength and mobility to do it properly.
6. How To: Step By Step
Coaching Notes
1. Begin in a wide lunge position, with your dominant leg in front, arms extended forward, reaching for the ground.
2. Keeping your spine straight, shift your weight forward and begin to approach the ground.
3. As you set your hands on the ground, use your fingers to grip for balance.
4. Simultaneously push off your front leg, and SLIGHTLY drive your back leg.
5. Push the floor away, pushing tall through the shoulders.
6. Make sure your hips shift over your fingers.
7. Keep your legs in a wide split position to help find your center of balance easier.
8. Once you feel confidently balanced, being bringing your legs together overhead.
7. Balancing: Hands vs. Feet
8. "...but, why can't I hold longer?”
9. Drills: Overview
Coaching Notes
1. Press to the Wall
2. Sternum to Wall Handstand
3. Split Handstand on the Wall
4. Touch n Go Balance Handstand
5. Freestanding Progression
10. Drill 1: Press to the Wall
11. Drill 2: Sternum to the Wall
12. Drill 3: Split on the Wall
13. Drill 4: Touch n' Go Balance
14. Drill 5: Freestanding Handstand Full Breakdown
Quick Tips
"What is the stacked position?"
Coaching Notes
The Stacked Position is positioning your body in a straight line, so your bones line up directly over the top of each other, holding their own weight.
It's important to practice because stacking your position is going to keep you safe, and save your muscles a whole lot of work.
"Where should my hands be?"
Coaching Notes
Setting your hands under your shoulders is going to help reinforce your stacked position, while also transferring into higher level skills, like the handstand walk.
"Where should I be looking?"
Coaching Notes
Looking at the ground is going to make you feel more comfortable and improve your depth perception.
Learning a Freestanding Handstand
Coaching Notes
When you take your time, prioritizing control over jutting getting upside down, you're going to find the freestanding handstand much easier than you thought.
"How do I find that perfect balancing point?"
Coaching Notes
There's no such thing as perfect. AND, just because you did it once, doesn't mean you'll be able to do it again. That's why consistent, quality practice is important. Put in the numbers to improve your odds of success.
"How do I kick-up to the wall?"
Coaching Notes
First, no jumping! Think of gradually "pressing" up to the wall, with tons of control. Extend through your shoulders and brace your core to create a strong base upside down.
Vertical vs. Split Holds
Coaching Notes
In your split handstand, you have a greater range of motion to balance in, and can use your legs to your advantage to help stabilize.
"What do my fingers do?"
Coaching Notes
Your fingers should be spread, active, and gripping the floor for the entirety of your handstand. If your forearms are burning, you're doing it right!
Head Position
Coaching Notes
Look at the ground between your hands in a handstand. It's going to help with better depth-perception, keep you much more comfortable upside down, and transfer into the handstand walk head position.
Training Plans
Finished watching all the class videos and have your notes ready? It's time to train!
"What are the training plans?"
This program is for athletes who want to improve their Handstand Hold strength, endurance and performance.
Each session includes mobility, strength and skill work, and should be trained with a focus on quality movement.
Program Length + Sessions
Length: 4 Weeks
Sessions / Week: 3 (M/W/F or T/TH/S)
Session Time: Up to 25 Minutes
Recommended Equipment
1 pair of dumbbells, band or stick, box, wall space, floor space
Choosing the Right Plan
Choose the track (Level 1 or 2) that best fits your abilities. You must be able to safely and successfully complete all prerequisites before beginning either program.
Level 1 Prerequisites:
- 0:30 Headstand
- 1+ Wall Walk
- 5+ Push-Ups
Level 2 Prerequisites:
- Same as Level 1
- 0:30 Wall Handstand
- Comfortable kicking-up in open space
FROM THE COACH:
I am so excited you've taken the first step to improve your handstand hold!
I kindly ask that you do not share this training program with your friends, family, or training partners. This program is only intended to be used by the purchaser. This is a small business, and I appreciate your support! Thank you!
Mahalo,
The Sessions
Week 1
Session
1
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Scapular Push-Ups |
| 0:30 |
STRENGTH + SKILL
2 Rounds for Max Time — Record to Develop a Baseline:
| Max Time | Back to Wall or Box Handstand |
| 1:00 | Rest |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Scapular Push-Ups |
| 0:30 |
STRENGTH + SKILL
2 Rounds for Max Time — Record to Develop a Baseline:
| 2:00 | |
| Then | |
| Max Time | Sternum to Wall Handstand |
| 1:00 | Rest |
Session
2
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | Downdog |
| 0:30 | Wrist Stretching Variations |
| 0:30 | Lying PVC Raises |
STRENGTH + SKILL
3 Rounds for Quality:
| 0:20 | Box Handstand - Toes or Knees |
| 10 | Strict Press |
| 10 | Push-Ups |
| 10 | Tuck-Ups |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | Downdog |
| 0:30 | Wrist Stretching Variations |
| 0:30 | Lying PVC Raises |
STRENGTH + SKILL
3 Rounds for Quality:
| 0:30 | Back to Wall Handstand |
| 15 | Strict Press |
| 15 | Hand Release Push-Ups |
| 15 | Tuck-Ups |
Session
3
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | |
| 0:30 | |
| 0:30 | Forward Swinging Kicks |
| 0:30 |
STRENGTH + SKILL
AMRAP X 12:
| 20 | Push-Up + Dual Row |
| 20 | Handstand Shoulder Shrugs |
| 20 | Hollow Pulses |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | |
| 0:30 | |
| 0:30 | Forward Swinging Kicks |
| 0:30 |
STRENGTH + SKILL
AMRAP X 12:
| 20 | Push-Up + Dual Row |
| 20 | Handstand Shoulder Shrugs |
| 20 | Hollow Pulses |
Week 2
Session
1
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Standing PVC Shoulder Stretch |
| 0:30 | Tuck + Extension Stretch |
| 0:30 | Bench Tricep Stretch |
STRENGTH + SKILL
4 Rounds for Quality:
| 10 | |
| 3 | Wall Walks |
| 0:30 | Dead Bugs |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Standing PVC Shoulder Stretch |
| 0:30 | Tuck + Extension Stretch |
| 0:30 | Bench Tricep Stretch |
STRENGTH + SKILL
4 Rounds for Quality:
| 20 | |
| 5 | Wall Walks |
| 0:45 | Dead Bugs |
|
Then
|
|
| 3:00 | Freestanding Practice |
Session
2
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 |
STRENGTH + SKILL
4 Rounds for Quality — Do Not Break Between Exercises:
| 5 | Box Handstand Shoulder Shrugs |
| 5 | Box Knee Handstand Single Leg Lifts |
| 0:10 | Box Handstand Hold |
| 5 | Box Knee Handstand Single Leg Lifts |
| 5 | Box Handstand Shoulder Shrugs |
| 1:00 | Rest |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 |
STRENGTH + SKILL
4 Rounds for Quality — Do Not Break Between Exercises:
| 10 | Box Handstand Shoulder Shrugs |
| 10 | Box Handstand Single Leg Lifts |
| 0:30 | Box Handstand Hold |
| 10 | Box Handstand Single Leg Lifts |
| 10 | Box Handstand Shoulder Shrugs |
| 1:00 | Rest |
Session
3
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Dynamic Straddle Fold |
| 0:30 |
STRENGTH + SKILL
EMOM x 12:
| 1:00 | Kick-Up to the Wall Practice |
| 0:40 | Plank |
| 1:00 | Kick-Up to the Wall Practice |
| 0:40 | Hollow Rocks |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Dynamic Straddle Fold |
| 0:30 |
STRENGTH + SKILL
EMOM x 12:
| 1:00 | Freestanding Handstand Practice |
| 0:40 | Planche Plank |
| 1:00 | Freestanding Handstand Practice |
| 0:40 | Hollow Rocks |
Week 3
Session
1
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Wrist Stretching Variations |
| 0:30 | Chicken Stretch |
| 0:30 | |
| 0:30 | Straddle + Extension Stretch |
STRENGTH + SKILL
Complete for Quality:
| Max Effort | Stomach to Wall or Box Handstand |
| 20 | Push-Ups |
| 20 | Strict Press |
| 40 | Arch Pulses |
| Max Effort | Stomach to Wall or Box Handstand |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Wrist Stretching Variations |
| 0:30 | Chicken Stretch |
| 0:30 | |
| 0:30 | Straddle + Extension Stretch |
STRENGTH + SKILL
Complete for Quality
| Max Effort | Sternum to Wall Handstand |
| 30 | Deficit Push-Ups |
| 30 | Strict Press |
| 60 | Arch Pulses |
| Max Effort | Sternum to Wall Handstand |
Session
2
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 | Lying PVC Raises |
STRENGTH + SKILL
4 Rounds for Quality:
| 10 | Alternating Bicep Curl + Strict Press |
| 20 | Horizontal Leg Lifts |
| 2:00 | Slow Kick-Up to the Wall Practice |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 | Lying PVC Raises |
STRENGTH + SKILL
4 Rounds for Quality:
| 5 | Slow Kick-Up to the Wall Practice |
| 10 | Alternating Bicep Curl + Strict Press |
| 20 | Horizontal Leg Lifts |
| 2:00 | Handstand Lift Off Practice |
Session
3
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Low Tuck + Extension Stretch |
| 0:30 | |
| 0:30 |
STRENGTH + SKILL
EMOM x 12:
| 0:45 | Back to Wall or Box Handstand |
| 0:45 | Push-Ups |
| 0:45 | Sit-Ups |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Banded Pass Throughs |
| 0:30 | Low Tuck + Extension Stretch |
| 0:30 | |
| 0:30 |
STRENGTH + SKILL
EMOM x 12:
| 0:45 | Sternum to Wall Handstand |
| 0:45 | Push-Up + Dual Row |
| 0:45 | Weighted Sit-Ups |
Week 4
Session
1
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Standing PVC Shoulder Stretch |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Lying PVC Raises |
| 0:30 |
STRENGTH + SKILL
4 Rounds for Quality:
| 10 | Box Handstand Shrugs |
| 10 | Box Knee Handstand Single Leg Lifts (Total) |
| 0:45 | Plank |
|
Then
|
|
| 3:00 | Kick-Up to the Wall Practice |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Standing PVC Shoulder Stretch |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Lying PVC Raises |
| 0:30 |
STRENGTH + SKILL
4 Rounds for Quality:
| 10 | Handstand Shrugs |
| 20 | |
| 0:45 | Planche Plank |
|
Then
|
|
| 3:00 | Freestanding Practice |
Session
2
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 |
STRENGTH + SKILL
AMRAP x 12:
| 15 | Overhead Shrugs |
| 15 | Hollow Pulses |
| 15 | Strict Press |
| 15 | Arch Pulses |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Bench Shoulder Stretch |
| 0:30 | |
| 0:30 | Wrist Stretching Variations |
| 0:30 |
Session
3
Level 1
MOBILITY
2 Rounds for Quality:
| 0:30 | Scapular Push-Ups |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Scapular Push-Ups |
| 0:30 |
STRENGTH + SKILL
2 Rounds for Max Time — Compare to Week 1 Results:
| Max Time | Back to Wall or Box Handstand |
| 1:00 | Rest |
Level 2
MOBILITY
2 Rounds for Quality:
| 0:30 | Scapular Push-Ups |
| 0:30 | Bench Tricep Stretch |
| 0:30 | Scapular Push-Ups |
| 0:30 |
STRENGTH + SKILL
2 Rounds for Max Time — Compare to Week 1 Results:
| 2:00 | Find Your Max Freestanding Hold Time |
| Then | |
| Max Time | Sternum to Wall Handstand |
| 1:00 | Rest |
Congratulations on completing the Handstand Hold Program!
While it ultimately depends on your goals and progress made over the last 4 weeks, here are my recommendations for continuing to increase handstand strength and performance:
Take a few days off this training, and once rested, complete the program a second time. Why? When doing each session again, you'll be able to compare your performance to the first time you did it — You'll try to improve form, get more reps, or hold for longer time domains. It's a great way to continuously seek improvement and strength!
If you completed the Level 2 training and feel confident with your newly found handstand ability, be sure to check out the 4 week Handstand Walking Program for a fun new party trick!
Warm-Ups
Inversion
Movements
TOTAL TIME: 5:00
0:30 Arm Circles
0:30 Wrist Stretch Sequence
0:30 Scapular Push-Ups
0:30 Lateral Lunges
0:30 Alternating Plank Extensions
0:30 Wrist Stretch Sequence
0:30 Downdog + Push-Up
0:30 Bench Tricep Stretch
0:30 Banded Strict Press
0:30 Soft Donkey Kicks
Wrists
Movements
TOTAL TIME: 5:00
2 Rounds:
0:30 Wrist Roll-Outs
0:30 Wrist Push-Ups
0:30 Plank Fist to Palm
0:30 Active Stretching
0:30 Finger Tip Extensions
General Bodyweight
Movements
TOTAL TIME: 5:00
0:30 Hamstring Walk
0:30 Quad Pull + Floor Touch
0:30 Inchworm + Lunge Reach
0:30 High Hurdle + Squat
0:30 Good Morning - Forward Kicks
0:30 Inchworm + Push-Up
0:30 Runner’s Lunge
0:30 Plank Knee to Elbow
0:30 Squat + Heel Raise
0:30 Lateral High Knees + Curtsy Squat
Bodyweight Shoulders
Movements
TOTAL TIME: 5:00
0:30 Arm Circles - Both Sides
0:30 Tricep Stretch - Both Sides
0:30 Scapular Push-Up + Plank Up-Down
0:30 Lateral Reach + Twist - Both Sides
0:30 Wrist Warm-Up
0:30 Inchworm + Down Dog
0:30 3-Way Scapular Retractions
0:30 Scapular Push-Up + Overhead Reach
0:30 Extended Puppy Variations
0:30 Inchworm + Push-Up
Theraband Shoulders
Movements
TOTAL TIME: 5:00
0:30 Banded Pass Throughs
0:30 Banded Upright Row - Right
0:30 Banded Upright Row - Left
0:30 90 Degree Scapular Retractions
0:30 Banded Scapula Protraction
0:30 Banded Protraction Press
0:30 Banded Cross Body "Y" Retractions - Right
0:30 Banded Cross Body "Y" Retractions - Left
0:30 Banded Upright Row + External Rotation - Right
0:30 Banded Upright Row + External Rotation - Left
Mini Band Shoulders
Movements
TOTAL TIME: 5:00
2 Rounds:
0:30 Neutral “Y” Press
0:30 Cross Body Row - Right
0:30 Cross Body Row - Left
0:30 Overhead “Y” Press
0:30 External Rotation - Right
0:30 External Rotation - Left
1:00 180 Deg. Overhead Rotation
Mobility
Gymnastics Flow
Movements
This 20:00 Gymnastics Warm-Up is the same routine my Optional Gymnastics Team (at Kokokahi Gymnastics) does before each practice.
It doesn't require any equipment, and will help prepare your entire body for all kinds of movement — If it helps artistic gymnastics get ready to train, it'll help you!
This flow is also great for light movement on active recovery days.
Follow along and let's go!
Total Time: 18:38
Equipment: None / Optional - support blocks
Focus: Full body
Recommendation: Pre-training, active recovery days
Banded Overhead
Movements
Overhead position a little tight? Can't quite get into that fully-stacked handstand? Grab a light band and let's open 'em up!
This 18:00 flow will take your through different overhead positions that will help improve mobility in the neck, shoulders, thoracic spine, and really, the entire upper body.
Total Time: 18:00
Equipment: One light resistance band
Focus: Upper body, shoulders, thoracic spine, over head
Recommendation: Pre and post training, active recovery days
Bench Shoulders
Movements
Shoulders and upper body need some love and attention?
Immobility in the thoracic spine can hold you back on so many gymnastics skills, which is why this stretch is so beneficial — using just a box (or bench, or chair, or bed, etc.) we can begin to open up the upper body and shoulders, so you feel much more fluid in your movement.
Total Time: 6:02
Equipment: Raised surface (box, chair, etc.)
Focus: Shoulders, thoracic spine, upper body