Tier 1 · Foundation · Balance

Handstand progression

The handstand is a balance skill more than a strength skill: you need enough shoulder strength to hold it, then hundreds of short attempts to find the balance. Practise a little almost every day rather than one long session per week.

The 6 steps to the handstand

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/6 unlocked

Wall plank3 × 30 sFeet on the wall, hands close to it, body in a straight line.
Chest-to-wall handstand3 × 45 sWalk up facing the wall, squeeze glutes, push the floor away.
Back-to-wall kick-ups10 kicks, 5 s off the wallKick up against the wall and gently pull your heels off it.
Cartwheel bail-outComfortable every timeLearn to fall safely before you train freestanding.
Freestanding 10 s3 × 10 sKick up in open space, correct balance with your fingers.
Freestanding 30 s1 × 30 sStraight line from wrists to toes. You own the handstand.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 1

L-sit progression

Hold your body up on straight arms with your legs straight out in front.

Tier 2

Muscle-up progression

Pull yourself from a hang to above the bar in one explosive movement.

Tier 2

Back lever progression

Hold your body horizontal, face down, below the bar.