Handstands are one of the coolest moves that Calisthenics athletes can do. Onlookers will be in awe and you’ll earn a few party points. Why? Because it looks difficult to accomplish, and few are afraid to even try it.
The truth is: Handstands are actually easy to perform and don’t require tremendous strength.
Getting over it
The hard part really is just the fear factor of falling over backwards and potentially injuring your back or neck or any other part used to break the fall. But once you know how to safely dismount, you can try the free handstand without support, any time of the day.
How to Fall Safely From a Handstand
Falling is a natural part of learning. Here’s how to do it safely:
✅ Rotate to the side – If you feel yourself tipping over, rotate your body to either the left or right (whichever you are more comfortable with).
✅ Use your hands to push off – This helps redirect your momentum safely.
✅ Land with your Right or Left feet – Whichever side you fall toward, that leg should shoot slightly forward, ahead of your hand line position.
Yes, it’s THAT SIMPLE!!!
How much strength?
If you are a beginner, you should at least train up some shoulder strength with:
- Kneeling Push Ups
- Normal Push Ups
- Pike Push Ups
- Wall Supported Handstand
- Free Handstand
Progress in this order and you’ll get the Free Handstand in no time
Kick-Up to Handstand: The Best Way to Start
For beginners I recommend the Single leg kick up (or Scorpion Kick) to Handstand.
➡️ Start with a wall behind you for support.
➡️ Use one leg to kick up gently while the other follows.
➡️ Adjust your power—too little, and you won’t reach balance; too much, and you’ll tip over.
The Control
Once you are upside down, there are 3 things to focus on if you want to maintain that balance:
- Lean back slightly and use your fingertips to control your body.
- Engage your core muscles to keep your body tight and stable.
- Focus on a point in the middle, just in front of your hands, to maintain balance.
Once you feel like you are about to tip backwards, push back using your fingertips to maintain that balance.
To start you off...
The Handstand might seem daunting at first. But if you apply these tips, you will find that the Handstand is not that scary nor does it require tremendous strength. Practice consistently and you'll be doing Handstands in no time and impressing your friends with this neat skill.