A step-by-step guide to doing a handstand

Learning how to do a handstand can be a fun and challenging feat for those looking to enhance their physical fitness and balance. While it may seem daunting at first, with practice and patience, anyone can master this impressive skill. We recently caught up with Justin Garcia, the head coach at Gravity Calisthenics Gym Dubai, to get his tips on how to get started.  

Step 1: Warm-up

Before attempting any physical activity, it's essential to warm up your body. A good warm-up can help prevent injury and prepare your muscles and joints for the workout ahead. Begin by stretching your arms, shoulders, and wrists, then move on to some light cardio exercises to warm up your entire body. Whether you’re attempting a handstand or performing strength exercises, remember to include this step. 

Step 2: Build Strength

A handstand requires a great deal of upper body strength, so it's essential to build that strength before attempting one. Garcia recommends push-ups, hollow body holds and pike push-ups to help build up the necessary strength to do a handstand. Aim to incorporate these exercises into your workout routine a few times a week.

Step 3: Start with Wall Walks

Before progressing to a full-blown handstand, Garcia suggests practicing with Wall Walks. “Facing away from the wall, begin in a push-up position,” the coach explains. “With your arms straight, place your feet high on the wall behind you and begin slowly walking your hands backwards. Go as far back as you feel comfortable each rep until you’re able to go to the wall completely.”

Step 4: Practice Against a Wall

Once you're comfortable with Wall Walks, it's time to flip around and progress to practicing against the wall. This time, start by facing the wall. Place your hands on the ground in front of you, shoulder-width apart, and kick up with one leg, using the other leg to push off the ground. As you kick up, use the wall to balance yourself, keeping your feet against the wall. Aim to hold this position for as long as possible, then gently come back down to the ground. Practice this exercise daily, gradually increasing the amount of time you can hold the handstand.

Step 5: Stay Consistent & Don’t Be Afraid to Fail

Like any physical activity, learning to do a handstand takes time and practice. Be patient with yourself and make sure to practice consistently. “The single best advice I can give is go mess up,” says Garcia. “If possible, you can pay for a coach or join classes. I also pride myself on responding to every single message I receive, so DM me on Instagram, and I’ll be happy to give you personalized advice.” 

Set aside time each day to work on your handstand, gradually increasing the amount of time you spend upside down. This consistency, combined with the help of expert coaches like Garcia, will have you confidently standing on your hands in no time! 

For more tips and to see Justin’s daily acrobatic feats, follow him on IG @justinshape, or check out his website here.