First Steps
Getting upside down can be a scary place for many. This workout is designed to help you overcome the fear of handstanding. As well, to build the foundation for future drills as you advance.
This workout will prime you for handstand success!
Exercise Summary
We’ll start with a warm-up before diving into some falling and wall drills. Make sure you perform the full workout. Have fun!
Warm-Up:
- General Warm-Up | 1 Set
- Wrist Warm-Up | 1 Set
- Downward Dog Sequence | 1 Set
- Scapular Sequence | 1 Set
- Shoulder Extension Sequence | 1 Set
- Side Travel | 2 sets
- Half Cartwheel Wall | 2 Sets
- Bent Leg Cartwheel Wall | 2 Sets
- Straight Leg Cartwheel Wall | 2 Sets
- Bent Leg Carwheel | 2 Sets
- Cartwheel | 2 Sets
- Beginner Wall Walks | 3 Sets
- Recovery Sequence | 1 Set
Warmup
1. GENERAL WARMUP
1 Set | Full Sequence
Description
This is a general full body warm-up. We’ll use this before all of our workouts in the program. These warmups are important for prepping the body for your handstand practice. Make sure you do them!
For the first few weeks, follow along with the video. As you become familiar with the warm-up, you can just do it on your own. And modify / add / remove any movements that suite your body.
2. WRIST WARMUP
1 Set | Full Sequence
Description
Before putting weight on your wrists it is IMPORTANT that you warm them up. Use this warmup before doing any handstand work.
3. DOWNWARD DOG SEQUENCE
1 Set | Full Sequence
Description
This is a nice spinal movement sequence. It will also help you to open your shoulders and improve scapular mobility.
The movements in this sequence are:
- Cat Cows | 10 reps
- Cobra to Puppy Pose | 5 reps
- Puppy Pose Shoulder Rotates | 10 reps / direction
- Downward Dog to Upward Dog | 5 reps
4. SCAPULAR SEQUENCE
1 Set | Full Sequence
Description
Understanding scapular control is an important aspect of handstands. This sequence will warm up your shoulders while helping you learn scapular control.
5. SHOULDER EXTENSION SEQUENCE
1 Set | Full Sequence
Description
Warm-up the shoulders and spine in this dynamic movement sequence. Make sure you move with control and focus.
Falling Drills
1. SIDE TRAVELS
2 Sets | 5 Reps / Side
Description
Develop strength and control as you learn to move the body through space. Side travels are a great introductory exercise to prepare you for handstand while improving strength and mobility.
Start by placing your hands on the ground to the outside of your leg. Perform a controlled hop as you move your feet over to the other side of your hands. Move back and forth like a pendulum. Focus on controlling the movements.
2. WALL HALF CARTWHEELS
2 Set | 3 Reps / Side
Description
Learn how to shift the hands and legs without having to actually fall over. This is a great drill to prepare you for falling over safely.
Begin by walking your feet up a wall. Chest towards it. Open your lead shoulder and bring the leg on the same side toward the ground. Open and close the shoulder here. If you are comfortable with that, bring your leg off the wall and towards the ground as you open the shoulder. To roughly the height of your waist. Return back to the wall handstand position. Perform reps and slowly come out on the last one. Repeat on the other side.
3. WALL BENT LEG CARTWHEELS
2 Sets | 5 Reps / Side
Description
This is a preparatory exercise for cartwheels. The wall will make it easier to practice the movement and develop neural pathways. Bent legs will give you more control.
From approximately 2 feet or so, walk your feet up the wall. Keep your legs bent. Turn your shoulders and plant a hand in front towards the midline. Remove the same side leg from the wall and cartwheel out. Focusing on controlling the exit. Perform all reps on one side, then repeat on the other.
4. WALL STRAIGHT LEG CARTWHEELS
2 Sets | 5 Reps / Side
Description
Same as with the bent leg variation, only this time focus on keeping the legs straight.
It’s important to start working on straight leg drills early on. Many beginners have a tendency to practice handstands with bent legs. Your handstands will have much better alignment and look better as a result by training straight legs.
Position yourself approximately 2 feet from a wall. Walk your legs up the wall, bringing them straight. Point your toes so the tops are on the wall. Similar to the bent leg variation, plant your lead hand (the side you would be exiting a cartwheel from) and bring the same leg to the ground. Keeping it straight as you exit.
5. BENT LEG CARTWHEELS
2 Sets | 5 Reps / Side
Description
Next we’ll start training the cartwheel without the wall. This is going to help you learn to move your body through space for the handstand. The bent leg variation will make the cartwheel easier.
Start by bending the knees. Bring your lead hand to the traveling side, with the fingers pointing behind you. Press off of the lead leg as you plant your other hand and lift your hips over your wrists. Keep your knees bent and use momentum to move through the reps.
6. CARTWHEELS
2 Sets | 5 Reps / Side
Description
Similar to the bent leg variation, only this time with the legs straight.
Start by bending the knees. Bring your lead hand to the traveling side, with the fingers pointing behind you. Press off of the lead leg as you plant your other hand and lift your hips over your wrists. Straighten your legs as you travel over to the other side.
Handstand Wall Drills
1. BEGINNER WALL WALKS
3 Sets | 10 Reps
Description
Beginner wall walks are a great exercise for becoming more comfortable being upside down. As well, they will improve your shoulder endurance for future, more challenging exercises.
Start by placing your hands roughly half your body length away from the wall. Push into the shoulders (scapular extension) as you walk your legs up the wall, then walk back to the ground.
Recovery
1. Recovery Sequence
1 Set | Full Sequence
Description
Don’t forget to cool down those shoulders! Follow this brief cool-down sequence to stretch out the muscles that worked so hard throughout your workout.