The handstand sits behind almost everything in gymnastics: cartwheels, round-offs, walkovers, bars and beam all use it. It is also one of the first skills young gymnasts want to show off in the garden.
A good handstand is less about kicking up hard and more about strength, a straight shape and patience. This guide breaks it into small steps you can practise safely.
Before you start: a safe space
Choose a clear, soft, flat area with nothing hard nearby: no furniture, radiators or garden edging. Grass or a thick mat is ideal. Never practise near stairs or on a slippery floor, and if a skill feels scary, leave it for the gym where a coach can spot you.
Step 1: Warm up the wrists
Your wrists take your whole body weight in a handstand, so warm them up first:
- Gentle wrist circles in both directions
- Kneeling with hands flat, rocking slowly forwards and back
- Kneeling with the backs of the hands on the floor for a light stretch
If wrists ache during training, it is worth asking a coach whether wristbands or a change of drills would help.
Step 2: Build shoulder and core strength
Gymnasts who struggle with handstands are usually missing strength rather than bravery. These help:
- Plank holds with straight arms, pushing the floor away
- Hollow holds on the back, lower back pressed into the floor
- Shoulder taps in a plank, keeping the hips still
- Pike holds or supports on parallettes for older gymnasts
Step 3: Learn the shape on the floor
Lie on your back with arms straight by your ears, legs together, toes pointed and ribs pulled in. This is the same tight, straight line you want upside down. If you cannot hold it lying down, it will be hard to hold on your hands.
Step 4: Wall walk (chest to wall)
Start in a plank with your feet against a wall. Walk your feet up the wall while walking your hands closer, only as far as feels controlled. Hold for a few seconds, then walk back down. This builds strength in the correct, straight shape with your stomach facing the wall.
Step 5: The lunge and kick-up
Stand tall with arms up, step into a long lunge, reach your hands to the floor and swing the back leg up while pushing off the front leg. Start with small kicks and bring the legs down the way they went up. Kick up to a wall only once small kicks feel controlled.
Step 6: Learn to come down safely
Before trying a freestanding handstand, learn to step down with one leg, or to turn out of it by moving one hand. Never let a child practise rolling out of a handstand at home without coaching first.
Common handstand mistakes
- Bent arms: push tall through the shoulders as if trying to touch the ceiling with your feet.
- Banana back: squeeze the bottom and pull the ribs in.
- Looking too far forwards: look at the floor between your hands, but keep the head between your arms.
- Kicking too hard: more power is not the answer; control is.
How often should you practise?
Little and often works best: five to ten minutes a few times a week, alongside what your coach sets. Stop if anything hurts and talk to your coach about what to work on next.
