How to do a Handstand. Beginner Workout Routine
Do this beginner handstand workout 3x per week to learn how to handstand as soon as possible.
When I was learning how to handstand, I searched for a simple, follow-along routine to get my handstand FAST but couldn’t find one…
After years of teaching myself how to handstand as a beginner, I finally achieved my handstand. I then continued my handstand training which led me to achieve a handstand press, pike press, handstand push-ups and now one-arm handstands.
So if you’re looking for someone to teach you how to handstand as a beginner, I am your girl.
My name is Summerfunfitness. I am self-taught calisthenics and hand-balancing athlete. I have no gymnastics experience, so I faced the same challenges as you when learning how to handstand at home.
Beginner Handstand Tips
Firstly, it’s essential to know the ideal form we are looking for in a beginner handstand. Here are my Top 5 Technique Tips to Learn How to Handstand.
Now that you know the technique, it’s time to take action and start practicing.
Beginner Handstand Workout
Consistency of training is the most critical factor for handstand beginners. No amount of one-off handstand attempts a few times per month will help you master a handstand.
Do this workout routine 3x per week to get good at handstands. Not able to fit the full workout in? Consider doing half the workout a few times per week, or even just my beginner handstand warm-up routine.
No Equipment, At Home, Beginner Handstand Workout
1. Scapular Warm-Up
8 reps per position
(feel free to laugh at the picture 😛 )
2. Standing Shoulder Elevation
8 reps x 8 sec hold at max position
3. Slow Swimmers
4 reps
4. Cobra Lifts
6 reps + max hold, no arm support
5. Superman Leg Lifts
6 reps + 6 sec holds
6. Elbow Plank
10 sec hold, 4x, 10 sec rest
8. Split Kicks
10 reps + 10 sec hold
9. Standing Leg Kicks
10 reps + 10 sec hold
10. Lunge to Split-Leg Kick-Up
10 reps per leg
11. Bent-Knee Back to Wall Handstand Hold
10 sec hold, 4x, 1 min rest
13. Stretch, Upper Body + Pancakes
15 sec hold, 4x, 30 sec rest
Not keen on doing the same handstand workout 2x per week? If that’s the case, you can alternate with my intermediate handstand workout to perfect your handstand as soon as possible.
Are you frustrated with how difficult learning how to handstand can be?
I understand. I’ve been there. I’ve spent years working on my handstand and still have days I can hardly balance a basic handstand shape. But…
The effort put in is what makes handstands so rewarding! The moment you are able to hold a freestanding handstand for 10 seconds you will feel so damn proud of yourself!
My Beginner Handstand Transformation
Why training handstands as a beginner is worth the frustration:
- Handstands are progressive, meaning there’s always a new variation to learn – even at the elite level (I’m working on one-arm-handstands now). As opposed to a bicep curl (or other weighted movements) where you can only increase the weight to a certain point.
- You can train anywhere. At home, on your lunch break, or on vacation, make handstand training inexpensive (no gym required) and easily accessible.
- Improves shoulder mobility and full-body coordination
- It’s FUN! and a great party trick 😛
Now that you’ve done the beginner handstand workout, why not try this handstand walking workout next? Or learn how to handstand press?
