Handstands are a really cool skill to have in your repertoire, but they can be tough for beginners. To make learning how to do them easier for you, we’ve put together this handy guide of the steps required to do one!
Warm Up
Before you do any exercise, make sure you warm up. For handstand practice it is especially important to warm up your wrists, and they will be taking all of the pressure of your bodyweight while you’re upside down. We recommend doing a few rounds of forearm wall slides to get them nice and loose. This is especially important if you are older and more prone to injury.
Proper Form
Now, we’ll discuss the proper form for your handstands so you can maximise the benefits of your training. Start facing a wall, in a room with sufficient ceiling height. Place your hands on the ground about 30cm from the wall, and lift yourself up so that you are on your hands with your feet up against the wall, using it as a support.
Balance
Next comes balance! You will want to push into both palms, extending outward from your body and pressing down through your fingers onto the ground. Use your fingertips and palms to shift your body forward and backward to stay balanced, using the wall to catch you when you lean too far forward.
Practice this method until it feels more natural to be doing a freestanding handstand without touching the wall. It might take you a few days but if you keep practicing you’ll get the hang of it quite quickly.
Always keep your elbows locked, so you don’t fall down and land on your face.
How long does it take? This skill can be learned in a few days but might vary from person-to-person.
Difficulty Level: Wall handstands are an easier way to practice.
Preparation: You might want something soft underneath you if you don’t have much experience with free-standing handstands yet.
Props Needed: Blankets, pillows or mats for padding the floor in case of falls. Some people like to use handstand blocks under their hands when they are learning to take some of the pressure off their wrists and give them better form of movement.
Final Tips
Rising to a handstand from the floor is not an easy skill. It takes time and practice, but once you have it down pat, you’ll be proud of your accomplishments! As with any exercise that puts pressure on the wrists or shoulders, there are some precautions to take before attempting this move for yourself:
- as we mentioned earlier, make sure you warm up your wrists first
- ensure there are no fragile objects near where you are practicing
- stay hydrated and stop and take a break if you feel dizzy
- place a mat or something soft beneath you in case you fall
So what are you waiting for? Get out there and start practicing, you’ll be stronger and more confident in no time! Even if you only practice for 10 minutes a day, you’ll very quickly improve and will be able to impress your friends with your new skill in no time!