Handstand Beginner Program

Introduction

A question I often get asked from a decade of coaching the handstand is ''how do I start training the handstand as a complete beginner''?

Maybe you tried a few tutorials on YouTube and realized that these are not working for you… and they are way to advanced for a beginner to handstand training.

I see a lot of coaches posting beginner tutorials that are way to advanced for people getting started, simply because they overestimate where people start.

The last two years I have specialized in training with adults that start with ZERO experience in handstand training to learn the ins and outs of how to produce results...

So today I want to give you a sneak peek and share with you a simple, yet effective program for complete beginners to handstand training.

_{Who is this for?}

This is for you who have ZERO experience with handstand, and maybe you have never even attempted to do a handstand due to fear or lack of strength.

With this program you'll build the fundamental strength required to ACTUALLY start training the handstand effectively.

_{Wrist warm up (5 min)}

In a handstand our wrist is the weight-bearing joint, so we need to thoroughly prepare the wrists and build flexibility and strength for them to tolerate our handstand training.

Begin by warming up your wrists. Choose 3-5 drills that work on all the motions of the wrist. Start of slow and progressively load the wrist more through the warm up.

As a beginner this routine is great for increasing range and building strength In the wrists. This should take roughly 5 minutes and don't make it too long.

You can check out my recommend wrist warm up and preparation routine here:

_{Scapular Push Ups (3 set x 6-10 reps)}

The first exercise is the scapular push ups. We use this drill to build straight arm and fundamental scapular strength in protraction.

You want to do 3-4 sets of 6-10 repetitions, the tempo should be slow and controlled with a 3 second pause in the top of the movement.

Scale the exercise by performing it on your knees or in a plank and keep in mind that the quality of movement is more important than the quantity.

Cues:

• The arms should be straight with the elbow pits pointing forwards.
• Go from retraction to protraction by pushing down into the floor.
• The eyes should be on the hands with the back straight.
• Don’t overly round the back, this is a scapular movement.
• The scapula should be the highest point on the back.

You can check out a demo of the kneeling and standard scapula push up here:

_{Straight Body Hold (3 set x 30-60s)}

The second exercise is the straight body hold, which is similar to a hollow body hold. This helps to understand the alignment of a handstand and build bodily awareness.

You want to do 3-4 sets of 30-60 seconds holds in a suitable progression. Choose either a upper, lower or full body hold. The longer you get the harder it becomes.

Upper body hold = start in a tuck and only lift the arms overhead. Lower body hold = start in a tuck and only extend the legs.

Cues:

• You want to keep the lower back flat and the ribs pulled down and in.
• Open the legs and arms to make the body as straight as possible and maintain your line.
• It helps to start in a tuck and move into the next progression from there.

You can check out a demo of the full straight body hold here:

_{Handstand Box Hold (4-5 set x 30-60s)}

The third exercise the box hold. This build strength in the shoulders and upper back. This is perfect for those not yet strong enough for a wall handstand.

You can perform the box hold in either a tuck or pike variation. The tuck is less demanding with the knees bent and pike is harder with straight legs.

Most important is that you fully open the shoulders and keep the weight in the center of the hands, this ensures that you build strength in the right muscles.

You can adjust the intensity of the exercise by adjusting the height of the box. The higher you elevate the more weight you get on the shoulders and the harder it gets.

You can check out a demo of the box tuck hold here:

_{The Program}

Follow the program and complete the session 2-3 times per week with a minimum of 1-2 days of rest between sessions (a lower frequency like once every 5-7 days also work).

• A1. Wrist Warm Up (5 minutes)
• B1. Scapular Push Ups (3-4 x 6-10 reps)
• B2. Straight Body Hold (3-4 x 30-60s)
• C1. Box Hold (4-5 x 30-60s)

_Programming

Your goal is to progressively overload each exercise in every session that you do, by simply holding for 1-2 seconds longer, doing 1-2 more reps, completing a harder progression or improving the technique.

The program is structured with the straight body hold and scapular push ups as a superset. Meaning that they are completed with no rest in between.

You rest 1-2 minutes between exercises, and preferably 2-3 minutes between sets of the box hold since this is more challenging on the nervous system.

What's next?

Follow the program for 6-8 weeks, apply progressive overload, spend more time on your hands and start building more strength and tolerance upside down.

Once you have a decent foundation you can join my Handstand Academy or apply for online coaching to get an individually designed training program with mentoring and coaching.

Thanks for reading, and we'll talk soon!

Sid