8h • Training 💪
🤸 The Most Important Handstand Progression
With a bunch of new people joining, I want to go over the most important handstand progression again.
If you want to get a handstand, the biggest mistake is usually trying to force the full handstand too early.
The better approach is this:
Spend 2 to 3 weeks doing a little bit every day on the right progression.
That will usually help way more than random max effort handstand attempts.
🧠 Why handstands feel so hard
A handstand is not just one skill.
It is a bunch of small skills happening at the same time:
• being upside down
• balancing on your hands
• spatial awareness
• pushing through the shoulders
• activating your core
• keeping your legs active
• learning how to fall safely
That is why handstands feel weird at first.
You are not weak.
You are just learning a lot of new things at once.
🎯 The most important progression
For most people, the most important progression is:
• Chest to wall handstand
Why?
Because it teaches:
• the right shape
• the right line
• shoulder position
• body tension
• what a real handstand should feel like
And honestly, it is much better to spend a few weeks getting comfortable here than rushing ahead.
📍 If you are not ready for chest to wall yet
Then the best progression before that is:
• Pike handstand hold
This is amazing because it lets you practice:
• being on your hands
• shoulder alignment
• core tension
• getting upside down in a safer way
And important reminder:
Your legs do not have to be straight yet.
If flexibility is the issue, bend the legs.
You can even put your knees on something.
The goal is not to force perfect flexibility.
The goal is to get the alignment and practice being on your hands.
🔄 What comes next after chest to wall?
The next most important thing is:
• Learning how to fall out safely
A lot of people do not struggle with handstands because of strength.
They struggle because of fear.
That is normal.
If your brain does not trust the fall, it will not let you fully commit to the handstand.
So after chest to wall work, the next big skill is:
• learning how to bail out
• learning the cartwheel exit
• getting comfortable coming down safely
That is a huge part of handstand training.
🧱 Important reminder about the wall
Chest to wall does not mean you have to start right against the wall on day one.
That is the end point.
Depending on your fear and confidence, you can start a bit further away and slowly work closer over time.
The goal is to move toward the right position.
Not force it all at once.
❓ Are crow pose and headstands required?
No.
They can help.
They are still useful skills.
But they are not required for the handstand.
Gymnasts do not usually learn crow pose first.
They do not spend time needing to master headstands first either.
They usually go straight into:
• wall handstand work
• body line work
• shoulder position
• safe falling practice
So if you like crow pose or headstands, great.
Use them.
But do not think you must master them first.
🛠 A simple handstand plan
If you are newer, a good handstand session can be very simple:
• 1 minute warm up
• 2 to 5 minutes pike handstand hold or chest to wall handstand
• 1 to 2 minutes falling practice
That is enough.
Do that often.
Do it calmly.
Do it consistently.
🔥 Final thought
If you want handstands, do not rush the exciting part.
Build the shape.
Build the confidence.
Build the safety.
That is what makes the full handstand happen.
👇 Question
Where are you at right now with handstands?
• pike handstand hold
• chest to wall handstand
• learning to fall out
• kick up practice
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🤸 The Most Important Handstand Progression
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