{"id":10027,"date":"2023-01-17T13:00:00","date_gmt":"2023-01-17T14:00:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=10027"},"modified":"2023-01-18T00:35:09","modified_gmt":"2023-01-18T00:35:09","slug":"how-to-do-a-handstand-get-your-first-handstand-in-30-days","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-do-a-handstand-get-your-first-handstand-in-30-days\/","title":{"rendered":"How to Do a Handstand: Get Your First Handstand in 30 Days"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616371\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape.jpg\" alt=\"Today we teach you how to do a handstand!\" width=\"1920\" height=\"519\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape.jpg 1920w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape-300x81-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape-768x208-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape-713x193-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-landscape-600x162-1.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><b>A<\/b><b> handstand is one of the coolest exercises ever, but it\u2019s also one of the most advanced moves to learn.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, you\u2019ve come to the right place.<\/span><\/p>\n<p>Today <span style=\"font-weight: 400;\">you start your journey to the Upside-Down!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616337\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/stranger-things.gif\" alt=\"We&#039;ll start your journey to the Upside-Down with Handstands today!\" width=\"480\" height=\"241\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ah, not that Upside-Down&#8230;we\u2019ll keep you in this dimension.<\/span><\/p>\n<p><b>We\u2019ve helped many of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching clients<\/a> achieve their first handstand and today we\u2019ll share with you how it\u2019s done with this guide!<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave your Nerd Fitness Coach help you get your first handstand, step-by-step! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll treat it like a video game, progressing you from complete noob to Level 6: Handstand Master.\u00a0<\/span><\/p>\n<p><b>We\u2019ll go over the following (click to flip to that section):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#benefits_of_handstand\"><span style=\"font-weight: 400;\">Are handstands good for you?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#benefits_of_handstand\"><span style=\"font-weight: 400;\">Do handstands build muscle?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#secret_of_handstand\"><span style=\"font-weight: 400;\">The secret to performing a handstand.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_warm_up\"><span style=\"font-weight: 400;\">Handstand Progression Warm-Up Routine (DON\u2019T SKIP)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_1\"><span style=\"font-weight: 400;\">Level 1 Handstand Progression: Quadruped Rocking<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_2\"><span style=\"font-weight: 400;\">Level 2 Handstand Progression: Hollow Body<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_3\"><span style=\"font-weight: 400;\">Level 3 Handstand Progression: Crow Pose<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_4\"><span style=\"font-weight: 400;\">Level 4 Handstand Progression: Wall Walk<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_5\"><span style=\"font-weight: 400;\">Level 5 Handstand Progression: How to Bail out of a Handstand<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_progression_level_6\"><span style=\"font-weight: 400;\">Level 6 Handstand Progression: How to Do a Handstand<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#handstand_tips_and_tricks\"><span style=\"font-weight: 400;\">4 Tips and tricks for doing handstands.<\/span><\/a><\/li>\n<\/ul>\n<p><b>The tutorials ahead are from our premium course <\/b><b><i>Nerd Fitness: Handstands<\/i><\/b><b>, <\/b><span style=\"font-weight: 400;\">which you gain access to under a <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a> membership. I would encourage you to check out if you like what you see here.<\/span><\/p>\n<p><b>Alright, brace yourself to get flipped-turned upside down<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span id=\"more-1342745\"><\/span><\/p>\n<h2><a name=\"benefits_of_handstand\"><\/a>Are Handstands Good for You? (3 Reasons Why Handstands Rule)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616366\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-as-yoda.jpg\" alt=\"Jim pretending like he&#039;s Luke doing a handstand.\" width=\"760\" height=\"482\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-as-yoda.jpg 760w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-as-yoda-300x190-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-as-yoda-713x452-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-as-yoda-600x381-1.jpg 600w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p><b>At Nerd Fitness we LOVE handstands like Eleven loves waffles.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615669 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/waffles.gif\" alt=\"Eleven is determined to start doing handstands. But she needs to get her grub on first. \" width=\"500\" height=\"250\" \/><\/p>\n<h3><b>Here are 3 reasons why handstands rule:<\/b><\/h3>\n<p><strong><b>#1) <\/b>Like other <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight training<\/a>, there\u2019s no excuse.<\/strong> If you have room to stand up, you have room to practice handstands.<\/p>\n<p><strong><b>#2) <\/b>It recruits DOZENS of muscles in your body.<\/strong><\/p>\n<p>From arm strength to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">wrist mobility<\/a> to <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">core strength<\/a> to shoulder mobility and muscular endurance, handstands do it all.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615677\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/handstand-1.gif\" alt=\"Rebel Leader Steve showing you how to kick up to a handstand.\" width=\"413\" height=\"232\" \/><\/p>\n<p>When you are trying to balance, it makes your body work as one complete unit.<\/p>\n<p><strong><b>#3) <\/b>It scares you &#8211; yes, that\u2019s a positive.<\/strong> We grow outside our comfort zone and for many people, just the thought of a handstand is enough to make their palms sweaty, knees weak, arms are heavy, vomi\u2026<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615671\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/eight-mile.gif\" alt=\"Whether you have to perform in a rap battle or do a handstand, confidence is key.\" width=\"275\" height=\"256\" \/><\/p>\n<p>&#8230;nevermind.<\/p>\n<p>The point is that the handstand is just as much of a mental challenge as it is a physical one.<\/p>\n<p><em>How scared do you think this guy gets on a regular basis?<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3616399 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-chair-handstand.jpg\" alt=\"Whatever you do, don&#039;t try a handstand like this your first time. Or maybe ever...\" width=\"720\" height=\"538\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-chair-handstand.jpg 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-chair-handstand-300x224-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-chair-handstand-713x533-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-chair-handstand-600x448-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s Coach <\/span><span style=\"font-weight: 400;\">Jim! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Master of the NF Fitness Universe, and our lead trainer for our <a href=\"https:\/\/www.nerdfitness.com\/rings-and-handstands-superpack\/\" target=\"_blank\" rel=\"noopener noreferrer\">Handstands Course<\/a> and <\/span><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Nerd Fitness Coaching<\/span><\/a><span style=\"font-weight: 400;\">. You\u2019ll be seeing a lot of him in today\u2019s article because Jim can do handstands in his sleep.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<h2><a name=\"secret_of_handstand\"><\/a>The Secret to Performing a Handstand<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3616408 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer.jpg\" alt=\"The hardest thing about handstands is actually the mental component. \" width=\"1280\" height=\"957\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer.jpg 1280w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer-300x224-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer-768x574-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer-713x533-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/egg-hammer-600x449-1.jpg 600w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p><strong>Sure, we need to build strength to support ourselves upside-down, but even that hurdle is overblown.<\/strong><\/p>\n<p>A proper handstand actually starts to feel <em>easy.\u00a0<\/em><\/p>\n<p>That&#8217;s because once you&#8217;re balanced and aligned, it becomes uber-efficient. Just as you don\u2019t exert yourself much if you stand straight with good posture, a good efficient handstand is the same way\u2026 it will soon start to feel effortless.<\/p>\n<p><strong>Actually,\u00a0the biggest hurdle to overcome &#8211; especially at the beginning &#8211; is the mental fear.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615683\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/stranger-things-scared.gif\" alt=\"Don&#039;t be scared of handstands. It&#039;s not like anything spooky from ST.\" width=\"375\" height=\"211\" \/><\/p>\n<p>The voice\/feeling in the back of your head that says \u201cyou could get hurt doing this!\u201d SCARY!<\/p>\n<p>And I won\u2019t sugar-coat things, you CAN hurt yourself working on these skills\u2026 but it\u2019s no different than if you walked into the gym first day, slapped 315 lbs on the bench press, and gave it a go.<\/p>\n<p>Or went out and tried to <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">run 13 miles<\/a> without training.<\/p>\n<p>The exercise itself isn\u2019t dangerous, unless you attempt TOO much, too quickly.<\/p>\n<p>If you wouldn\u2019t load up a bar to deadlift 500 lbs on your <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">first day in the gym<\/a>, why do so many people just kick and fling themselves up into a handstand, failing repeatedly, hoping one day they\u2019ll \u201cget\u201d it?<\/p>\n<p>So&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615694\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/dont-do-that.gif\" alt=\"Don&#039;t try to do a handstand your first day practicing! Work up and progress as directed by this guide.\" width=\"289\" height=\"273\" \/><\/p>\n<p>There&#8217;s a smarter way!<\/p>\n<p><strong>How do we overcome this fear and keep ourselves safe?<\/strong> Just like learning\u00a0any\u00a0other fitness skill: slow, easy, successful steps!<\/p>\n<p>These small victories accumulate over time to bring us to our goals safely while having a lot of fun.<\/p>\n<p><em>Are you ready to learn?<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615695\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jack-saying-yes.gif\" alt=\"I&#039;m glad Jack here wants to do handstands. But maybe he could be more chill about it.\" width=\"295\" height=\"225\" \/><\/p>\n<p>Sweet, we\u2019ve got you covered. Read on for ways to safely progress to handstand mastery!<\/p>\n<h2><b><a name=\"handstand_warm_up\"><\/a>Handstand Progression Warm-Up Routine<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615697\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/nerd-fitness-group.jpg\" alt=\"Folks from all over the NF Rebellion do handstands!\" width=\"631\" height=\"515\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/nerd-fitness-group.jpg 631w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/nerd-fitness-group-300x245-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/nerd-fitness-group-600x490-1.jpg 600w\" sizes=\"(max-width: 631px) 100vw, 631px\" \/><\/p>\n<p><strong>For any handstand exercise, there is going to be a significant amount of stress on the hands and wrists.<\/strong> So, it\u2019s important you stretch and warm things up.<\/p>\n<p id=\"video\">Here is a video from our <a href=\"https:\/\/www.nerdfitness.com\/rings-and-handstands-superpack\/\">NF Handstands course<\/a> going over some of our favorite wrist stretches to prepare to get upside-down. Go through each stretch about 10 times.<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: Wrist Mobility\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/mv9KUpHvIcM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Let\u2019s spotlight a few of these Handstand Warm-Up exercises:<\/b><\/p>\n<p><b>#1) Forward and Back Wrist Stretch:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615698\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/q-rock.gif\" alt=\"Rocking can help gain wrist strength, critical for doing handstands.\" width=\"398\" height=\"224\" \/><\/p>\n<p><b>#2) Lifted<\/b><b> Palms Wrist Stretch: <\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615699\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-wrist-stretch-2.gif\" alt=\"Simply lift your palm off the ground for this stretch.\" width=\"398\" height=\"224\" \/><\/p>\n<p><b>#3) Reverse Palm Stretch:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615700\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-wrist-stretch-3.gif\" alt=\"Reverse your palms like so for this handstand stretch.\" width=\"398\" height=\"224\" \/><\/p>\n<p><b>#4) Backhand Palm Stretch:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615703\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/wrist-stretch-5.gif\" alt=\"Do this stretch with your backhand facing the ground.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>#5) Upside Down Wrist Stretch:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615702 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-wrist-stretch-4.gif\" alt=\"Another stretch for your handstand progression.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The trick with wrist stretches is to move in as many different ways as feels comfortable. Feel free to make the warm-up your own!<\/span><\/p>\n<p><strong>The shoulders are another stressed area in the handstand.<\/strong> There are several ways we can prepare them for work<\/p>\n<p>A few rounds of jumping jacks:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584801\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-jacks-bodyweight-exercise.gif\" alt=\"Jumping Jacks are a great cardiovascular bodyweight exercise\" width=\"480\" height=\"270\" \/><\/p>\n<p>Or arm circles<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615711\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/arm-circiles.gif\" alt=\"Arm circles are a great way to warm-up for your handstand!\" width=\"483\" height=\"272\" \/><\/p>\n<p>That will get the blood moving and the area ready.<\/p>\n<p><b>From here, we\u2019ll begin our journey leveling up your Handstand Progression.<\/b><\/p>\n<p><b>W<\/b><b>e\u2019ll start by having you work with some balance drills and some positional drills.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Nothing too crazy, and in fact some of these might seem TOO EASY. That\u2019s fine! That\u2019s what we want, remember?<\/span><\/p>\n<p><b>We\u2019re using small victories to motivate us.<\/b><span style=\"font-weight: 400;\"> Landing on your head <\/span><span style=\"font-weight: 400;\">is not a great way to motivate anyone.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615715\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-accident.gif\" alt=\"Don&#039;t progress so quickly that you hurt yourself in a handstand.\" width=\"300\" height=\"225\" \/><\/p>\n<p style=\"text-align: center;\"><em>Ouch.<\/em><\/p>\n<p><b>Want someone to build you a custom made progression plan for doing your handstand? <\/b><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">1-on-1 Online Coaching Program<\/span><\/a><span style=\"font-weight: 400;\"> will do just that, plus your coach can review your movements through our app so you\u2019ll know your training correctly and safely.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave your Nerd Fitness Coach create a custom plan for achieving handstands!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"handstand_progression_level_1\"><\/a>Level 1 Handstand Progression: Quadruped Rocking<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: Quadruped Rocking\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/O5vygZz5Q6U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>You may be thinking that feeling the balance of a handstand is going to be brutally difficult.<\/strong><\/p>\n<p>Not so!<\/p>\n<p>We can start quite easily on our hands and knees in the quadruped position.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615780\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/q-rock-1.gif\" alt=\"Steve showing you how to do quadruped rocking, a great workout for doing a handstand.\" width=\"398\" height=\"224\" \/><\/p>\n<p>From here, we will simply rock forwards and backwards on our hands.<\/p>\n<p><em>Seem familiar?<\/em><\/p>\n<p>If you did the wrist mobility we described above, it\u2019s the same motion!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615698\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/q-rock.gif\" alt=\"Rocking can help gain wrist strength, critical for doing handstands.\" width=\"398\" height=\"224\" \/><\/p>\n<p>Isn\u2019t that handy?<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p>As you are rocking back and forth, feel where the weight rests in your hands.<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you rock back, it sits more in the heel of your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you rock forward, you\u2019ll feel it in your knuckles and fingertips.<\/span><\/li>\n<\/ul>\n<p><strong>Where do we want it in the handstand?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Right around the knuckles<\/span>.<\/p>\n<p>This is a balanced spot &#8211; similar to the balance you find when standing. You don\u2019t sit all your weight on your heels, and you don\u2019t lean all your weight forward, gripping your toes hard into the ground, do you?<\/p>\n<p>Find and feel that balance when you rock.<\/p>\n<p><b>When should you move on to Level 2 Handstand Progression?\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now would work!<\/span><\/p>\n<h2><b><a name=\"handstand_progression_level_2\"><\/a>Level 2 Handstand Progression: Hollow Body<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: Hollow Body\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/85QpXmKFVm4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>The hollow body is one of the best ways to engage the midsection and stabilize the body.<\/strong> It will help to give your handstand a good shape.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615795\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3.png\" alt=\"The hollow body is a great exercise to practice doing a handstand.\" width=\"506\" height=\"246\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3.png 506w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3-300x146-1.png 300w\" sizes=\"(max-width: 506px) 100vw, 506px\" \/><\/p>\n<p>Do you need to master the hollow body to master the handstand?<\/p>\n<p>Not necessarily, as there are plenty of handstands out there that are a bit banana-shaped.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615796\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-scaled.jpg\" alt=\"The one and only Jim doing a banana shaped handstand\" width=\"457\" height=\"249\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-scaled.jpg 2566w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-300x163-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-768x418-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-713x388-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-banana-600x326-1.jpg 600w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/p>\n<p>But the hollow body will help you create a more efficient position.<\/p>\n<p style=\"padding-left: 40px;\"><strong>#1)<\/strong> Start by laying down a yoga or exercise mat on the ground and laying on the ground face up.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615798\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-1.png\" alt=\"Start by lying on your back like so.\" width=\"645\" height=\"254\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-1.png 645w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-1-300x118-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-1-600x236-1.png 600w\" sizes=\"(max-width: 645px) 100vw, 645px\" \/><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\"><strong>#2)<\/strong> Think about pressing your lower back down into the ground and engaging your midsection like you\u2019re coughing. You should still be able to breath!<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\"><strong>#3)<\/strong> Once the midsection is set, tuck your knees to your chest and hold your shins like you\u2019re getting ready for a wicked cannonball.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615799\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2.png\" alt=\"Grab your legs like you are doing a cannonball. \" width=\"616\" height=\"243\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2.png 795w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2-300x118-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2-768x302-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2-713x281-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2-600x236-1.png 600w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\"><strong>#4)<\/strong> Holding the shins will help you maintain that lower back and midsection position.<\/span><\/p>\n<p><b>Still feeling good?<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then try rocking!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615800\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-1.gif\" alt=\"Try rocking your hollow body once you get comfortable.\" width=\"398\" height=\"224\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rock your body forward and back slightly from the upper back to the lower back, like a rocking chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Head and feet stay off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you are stable then you should move as one unit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you need more of a challenge, reach your arms by your ears, keep the knees tucked, and rock some more. <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615802\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2.gif\" alt=\"Extending your arms will up the difficulty of this handstand workout.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Without the hands holding the shins, the midsection really has to keep engaged in order to give you a smooth rock.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With any of these positions, work to rock for a full 15 seconds under control.\u00a0<\/span><\/p>\n<p><b>Once you can do so with arms extended, progress up to Level 3.<\/b><\/p>\n<h2><b><a name=\"handstand_progression_level_3\"><\/a>Level 3 Handstand Progression: Crow Pose<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: Crow Pose\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/wTHziNRZ6fY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>To enter Crow Pose, move forward from the <a href=\"#handstand_progression_level_1\">Quadruped Rock<\/a> position so that your knees are on the outside of your arms. <\/b><span style=\"font-weight: 400;\">You can even bend the elbows a little and rest your legs on them.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615806\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/crow-pose-5.gif\" alt=\"The crow pose can help with wrest strength for doing hand stands.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Rock forward in the same manner as before, putting a little more weight on the hands and a little less weight on the feet.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615813\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/crow-pose-6.gif\" alt=\"Start by barely lifting your feet off the ground for crow pose.\" width=\"398\" height=\"224\" \/><\/p>\n<p><b>Important:<\/b><span style=\"font-weight: 400;\"> this isn\u2019t Assassin\u2019s Creed\u2026 We are not making a leap of faith here! <\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615814\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/assassins-creed.gif\" alt=\"Don&#039;t make this crazy of an attempt when doing your crow pose. Start easy.\" width=\"356\" height=\"200\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t jump!!!\u00a0<\/span><\/p>\n<p><b>We are simply looking for less and less weight on the feet.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Take things slow and easy \u2013 rising up on the toes when you can. When you are ready to pick the feet up and hold yourself off the ground on just your hands, it should come naturally.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615815\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/crow-pose-9.gif\" alt=\"The lift in crow pose will help you gain strength for a handstand.\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to grab into the ground hard to hold and control yourself, and feel free to put down a pile of pillows or mats in front of you if you should fall!<\/span><\/p>\n<p><b>Once you\u2019re able to get both feet off the ground comfortably and safely, it\u2019s time for <a href=\"#handstand_progression_level_4\">Level 4 Handstand Progression<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself stuck at the crow position or any other level, we are here to help!\u00a0<\/span><\/p>\n<p><b>Our coaches can review your progression and form to help you advance onto the next level!<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave a Nerd Fitness Coach guide your handstand and fitness journey!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><b><a name=\"handstand_progression_level_4\"><\/a>Level 4 Handstand Progression: Wall Walk<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: Wall Walk\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/jz5LT7DRneQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>In this level, we\u2019ll get started working toward something that actually looks like a handstand!<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615817\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/wall-walk-1.gif\" alt=\"The wall walk will help you build strength for a handstand. Be careful here.\" width=\"398\" height=\"224\" \/><\/p>\n<p>All we\u2019re trying to do with this exercise is support our bodyweight on our straightened arms (just like the front plank or <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up<\/a>).<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615818\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank.png\" alt=\"You&#039;ll start a wall walk by first getting comfortable in a plank position.\" width=\"590\" height=\"330\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank.png 880w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank-300x168-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank-768x429-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank-713x399-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/plank-600x335-1.png 600w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/p>\n<p><strong>So, the first level of this exercise is to simply get yourself up into the top of a <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up<\/a> and hold.<\/strong> If that\u2019s too hard, put your hands up on an elevated surface and\/or rest on your knees and hands instead.<\/p>\n<p><em>Once this is mastered, level up by simply lifting your hips in the air into a down dog position!<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615820\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/downward-dog.png\" alt=\"Before getting on the wall for our handstand, we&#039;ll do a downward dog.\" width=\"414\" height=\"222\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/downward-dog.png 414w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/downward-dog-300x161-1.png 300w\" sizes=\"(max-width: 414px) 100vw, 414px\" \/><\/p>\n<p>From here, it\u2019ll be a matter of getting your feet onto a higher and higher surface.<\/p>\n<p><span style=\"text-decoration: underline;\">Note<\/span>: putting your feet up something\u00a0even a few inches off the floor counts &#8211; small steps!<\/p>\n<p><i><span style=\"font-weight: 400;\">You can use something as simple as bumper plates:<\/span><\/i><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615822\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bumper-plates.png\" alt=\"Bumper plates can help you raise your feet for handstand prep.\" width=\"323\" height=\"312\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bumper-plates.png 732w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bumper-plates-300x290-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bumper-plates-620x600-1.png 620w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/bumper-plates-600x580-1.png 600w\" sizes=\"(max-width: 323px) 100vw, 323px\" \/><\/p>\n<p>As you progress, add more bumper plates (or whatever you\u2019re using) so your feet are higher and higher.<\/p>\n<p><strong>Once you are supporting yourself with your feet on a high box, try walking your feet up the wall. (Think of it like a really tall box!)<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615823\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/wall-walk-2.gif\" alt=\"Steve doing a wall walk as part of his handstand progression workout.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>Be careful at this step:<\/strong> Be sure you have enough energy to walk back down safely and second, that you don\u2019t walk too close to the wall and risk flipping onto your back!<\/p>\n<p>See the <a href=\"#handstand_progression_level_5\">next section on pirouettes<\/a> to safely exit these wall walks if you happen to &#8220;go over!&#8221;<\/p>\n<p><strong>With each\u00a0of these variations, we\u2019re looking to build up to a solid 15 seconds under control before moving forward.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;re at the point of lying vertically against the wall, you\u2019re on your way to leveling up to a full handstand!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, we need to talk about how to bail safely.<\/span><\/p>\n<h2><a name=\"handstand_progression_level_5\"><\/a>Level 5 Handstand Progression: How to Bail out of a Handstand<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: How to Bail out of a Handstand\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/VE48-o6Gy-E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>As you start to get better with Wall Walks, and you practice getting closer and closer to completely vertical while upside down, there&#8217;s going to be instances where you start to &#8220;tip over.&#8221;<\/strong><\/p>\n<p>In order to safely return your feet to the ground, you&#8217;re going to want to do what we call a pirouette:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615834\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-bail-1.gif\" alt=\"It&#039;s very critical you practice this bail as you progress in your handstand work.\" width=\"398\" height=\"224\" \/><\/p>\n<h3><b>How to bail out of a handstand:<\/b><\/h3>\n<ul>\n<li>Get into a wall handstand.<\/li>\n<li>Shift your weight to one arm (the planted arm), allowing the other arm to move.<\/li>\n<li>Drive one leg into the wall (the one that\u2019s on the same side as the planted arm), and lean the opposite leg forward.<\/li>\n<li>Gravity pulls you around, and lets you lower your feet to the floor safely.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616287\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-bail-2.gif\" alt=\"Steve showing you the &quot;pirouette&quot; so you can bail out of your handstand safely.\" width=\"398\" height=\"224\" \/><\/p>\n<p><strong>This is one of the most important skills you can learn as you develop your handstand practice,<\/strong> as it will allow you to safely exit any handstand without any risk of injury as you develop your balance!<\/p>\n<p><span style=\"font-weight: 400;\">Once you feel comfortable bailing out of a handstand, my dear rebel, <a href=\"#handstand_progression_level_6\">it is time for Level 6<\/a>!<\/span><\/p>\n<h2><b><a name=\"handstand_progression_level_6\"><\/a>Level 6 Handstand Progression: How to Do a Handstand<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Handstand Progression: How to Do a Handstand\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/9fv1CXto2EA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>We are now ready for you to try a handstand!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s going to come down to you slowly but surely leaving the safety of the wall.<\/span><\/p>\n<p><b>First, just try to take one leg off the wall during your wall walk:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616300\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-one-leg.gif\" alt=\"Lifting one leg during a wall walk is how we&#039;ll start our full handstand. \" width=\"398\" height=\"224\" \/><\/p>\n<p><b>When you\u2019re comfortable taking one leg off, trying switching them!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616307\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-leg-switch.gif\" alt=\"Once one leg feels comfortable, the trick will be switching legs like so!\" width=\"398\" height=\"224\" \/><\/p>\n<p><b>The objective is now is to switch your legs in a slow, smooth manner<\/b><span style=\"font-weight: 400;\"> \u2013 one lifts off the wall while the other simultaneously moves back to the wall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get comfortable with this, it\u2019s time to take both legs off the wall!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616308\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/handstand.gif\" alt=\"When you have both legs off the wall, you are doing a handstand! Woot!\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">BOOM! <span style=\"text-decoration: underline;\">Your first handstand<\/span>!<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Are you doing it right? <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">A good way to tell would be to record your handstand practice and review it against the videos here to check your form.<\/span><\/p>\n<p><b>Want to have an expert review your form? Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>! <\/b><span style=\"font-weight: 400;\">Our spiffy mobile app lets you send a video of your handstand directly to your coach, who will provide feedback so you can perfect your technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019ll also build a workout program that\u2019s custom to your situation, which will have you doing handstands like Luke Skywalker in no time!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave your Nerd Fitness Coach build you a handstands workout and check your form! Click here to learn more!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"handstand_tips_and_tricks\"><\/a>4 Tips and Tricks for Doing Handstands<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3616420 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips.png\" alt=\"It&#039;s now time to share with you some handstand tips and tricks.\" width=\"940\" height=\"528\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips.png 940w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips-300x169-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips-768x431-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips-713x400-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-handstand-tips-600x337-1.png 600w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<p><strong>Nothing beats patience and hard work, but there are a few tips and tricks we can provide that will allow you the best chance for success.<\/strong><\/p>\n<p><strong>#1) Make sure you go through a <a href=\"#handstand_warm_up\">proper warm-up<\/a>:<\/strong> We\u2019ve given you several options for the wrists and shoulders. Not only will a warm-up help prevent injury, but it will get the muscles and joints properly prepared to get the most out of your training.<\/p>\n<p><strong>#2) Prioritize Your Handstand:<\/strong> You can work the skill on its own time, and it won\u2019t interfere or be interfered by anything else, but what if you\u2019re doing other exercises during your workout?<\/p>\n<p>When do you do your handstand? When you&#8217;re training in a swamp?<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616309\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/luke-handstand.gif\" alt=\"Luke rocks one arm handstand, but he also has the force. And yoda. \" width=\"540\" height=\"229\" \/><\/p>\n<p><b>The best time to work the balancing drills (<a href=\"#handstand_progression_level_4\">like your wall walk<\/a>) is at the beginning of your workout, after you\u2019ve warmed up.<\/b><\/p>\n<p>These skills require concentration and a fresh focus to really benefit and progress with them.<\/p>\n<p>Trying to balance after you\u2019ve exhausted yourself with a tough cardio session is an exercise in futility (pun intended).<\/p>\n<p><strong>The best time to work the positional drills (<a href=\"#handstand_progression_level_1\">like your quadruped rock<\/a>) would be sometime during your strength session, and before your cardio.<\/strong><\/p>\n<p>These drills are not as dependent on completely fresh muscles, but we still don\u2019t want to try and hold ourselves upside-down after a grueling workout.<\/p>\n<p><strong>#3) Don&#8217;t do too much, too soon.<\/strong><\/p>\n<p>We\u2019ve mentioned this a million times because it\u2019s so important. Taking on too much too soon is a way to develop bad habits and possibly injure yourself.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616314\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-accident-1.gif\" alt=\"Don&#039;t go too quickly or you may end of bashing your head against the wall.\" width=\"220\" height=\"393\" \/><\/p>\n<p style=\"text-align: center;\"><em>Ouch again.<\/em><\/p>\n<p>Take your time! Enjoy and really master each step!<\/p>\n<p><strong>#4) Take it Easy:<\/strong> In the same vein, we want to look for success.<\/p>\n<p>What do I usually see when people practice handstands: Someone kicking up 100 times and kinda getting a handstand once or twice.<\/p>\n<p><em>How much sense does that make?<\/em><\/p>\n<p>While we might not be batting 1,000 with all our attempts, but we should be looking to successfully complete around 8 out of 10 attempts. If we\u2019re not? Then we might have taken on too much, too soon!<\/p>\n<p><b>Let\u2019s wrap up this guide and give you some next steps for your handstand practice. <\/b><\/p>\n<h2>The 5-Minute Rule: Practice Handstands Every Day and Be Amazed at What Happens<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616373\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset.jpg\" alt=\"Now you know how to progress into a full handstand!!!\" width=\"1920\" height=\"772\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset.jpg 1920w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset-300x121-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset-768x309-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset-713x287-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/handstand-sunset-600x241-1.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><strong>Commit to 5 minutes a day. That\u2019s it. But do it every day.<\/strong><\/p>\n<p>I\u2019ll see a lot of people go all-in for a single handstand session, and then not touch the skill for a week or more.<\/p>\n<p><strong>Dan Gable once said&#8221; <\/strong><\/p>\n<blockquote>\n<p>\u201cIf it\u2019s important, do it every day.\u201d<\/p>\n<\/blockquote>\n<p>Now, this is a simplification, but with handstands, this is ESPECIALLY important.<\/p>\n<p>When you first start out, your arms and shoulder may only be able to do 5 minutes before they are DONE.<\/p>\n<p>Doing them for a short time each day is the best strategy to improve strength, endurance, and balance.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3602631\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he learned to do a handstand today!\" width=\"438\" height=\"241\" \/><\/p>\n<p><b>Want help progressing with handstands from here?<\/b> <b>I\u2019ve got 3 great options for you!<\/b><\/p>\n<p><b>#1) <\/b><b>If you want step-by-step guidance on how to complete handstands, get stronger, and even eat better, check out our killer <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 coaching program<\/b><\/a><b>:<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong><b>#2) Exercising at home and need a plan to follow? Have questions you need answered? Join <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>!<\/b><\/strong><\/p>\n<p><strong>Nerd Fitness Prime<\/strong> contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, and group challenges.<\/p>\n<p>Plus, you&#8217;ll gain access to all our online courses, including <strong>Nerd Fitness: Handstands<\/strong>, which will help you become a master at flipping upside down!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tLearn more about Nerd Fitness Prime!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><b>#3) Join The Rebellion! <\/b><span style=\"font-weight: 400;\">We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get strong, get healthy, and have fun doing so.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also send you tons of free guides that you can use to start leveling up your life too:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"1342745\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"24.199.102.128\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-17 23:37:39\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Alright, your turn:<\/b><\/p>\n<p style=\"padding-left: 30px;\"><em>Have you ever tried to kick up into a handstand?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>What\u2019s the one thing holding you back?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>What questions can I answer?<\/em><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: <\/strong><b>One day I\u2019ll be able to type articles like this while doing a handstand.\u00a0<\/b><\/p>\n<p><strong><b>Jim, our lead trainer for <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Nerd Fitness Coaching<\/b><\/a><b>, makes it look so easy:<\/b><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3616324\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand.jpg\" alt=\"Jim really does make handstands look so easy.\" width=\"360\" height=\"640\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand.jpg 1080w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand-169x300-1.jpg 169w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand-768x1365-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand-338x600-1.jpg 338w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jim-typing-in-handstand-600x1067-1.jpg 600w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/p>\n<p><strong>###<\/strong><\/p>\n<p>Photo sources:<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Probably.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Zing!<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\"><a href=\"https:\/\/pixabay.com\/photos\/handstand-sun-acrobatics-coast-4126835\/\" target=\"_blank\" rel=\"noopener noreferrer\">Handstand desert<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/egg-hammer-threaten-violence-fear-583163\/\" target=\"_blank\" rel=\"noopener noreferrer\">egg and hammer<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/handstand-evening-sky-beach-sun-544373\/\" target=\"_blank\" rel=\"noopener noreferrer\">handstand sunset<\/a><a href=\"#refmark-3\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\">How to Do a Handstand: Get Your First Handstand in 30 Days<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A handstand is one of the coolest exercises ever, but it\u2019s also one of the most advanced moves to learn. Fortunately, you\u2019ve come to the right place. Today you start your journey to the Upside-Down! Ah, not that Upside-Down\u2026we\u2019ll keep you in this dimension. We\u2019ve helped many of our coaching clients achieve their first handstand [\u2026]<br \/>\nThe post How to Do a Handstand: Get Your First Handstand in 30 Days first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":10029,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10027"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=10027"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10027\/revisions"}],"predecessor-version":[{"id":10119,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10027\/revisions\/10119"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/10029"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=10027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=10027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=10027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}