Handstand - training, simple and complex options

Handstand is a rather difficult exercise that will require not only general physical preparation, but also well-developed coordination of movements. This exercise is used in crossfit, bodybuilding, gymnastics and can be included in training programs with an own weight of an advanced level.

Why stand on your hands?

In addition to the fact that the stand on your hands looks very impressive and allows you to demonstrate the physical form of an athlete, this is a very useful exercise in the training plan.

Handstand - training, simple and complex options
The muscles working during the exercise.

An argument in order to learn how to perform this exercise can be any of the following items:

  • A stand on the hands gives a powerful load to the muscle.

    The main focus is on the shoulder girdle, arm muscles and cortex.

  • Coordination of movements is trained, a sense of balance, the general level of control over one’s own body is increased. The benefits of such training are obvious not only in the gym, but also in ordinary life.
  • An inverted posture improves blood circulation. Blood rushes to the brain, enhancing the supply of oxygen to its cells.


It is not recommended to perform a handstand in the presence of the following conditions:

  • Injuries to the shoulder, elbow joints or wrists.
  • Problems with the spine.
  • Intracranial pressure, headache, head injuries.
  • Diseases of the cardiovascular system
  • A period of exacerbation of inflammatory diseases, menstruation or late pregnancy.

Technique for doing the exercise

Before moving on to developing a handstand without support, you should learn how to perform the exercise near the wall.

Handstand - training, simple and complex options
It is better to start training against the wall.

An important step in the training is to overcome the psychological fear of falling when you exit the rack. Therefore, even athletes with good physical fitness are recommended at first to do an exercise based on the wall or use the help of a partner who can hedge in case of loss of balance. You can put a gymnastic mat in front of you, so that in the event of a fall forward on your back, he softens the blow. But in any case, hands should be placed only on a hard surface.

Handstand - training, simple and complex options
Rack technique.

Handstand against the wall:

  • Stand facing the wall at a distance of two steps. Take one foot forward. The leg you are standing on will be in a straight line with the body throughout the movement.
  • With a quick movement, springy step on the leg extended forward and sharply lean forward with the straight body, turning around in the thigh.

    The second leg, while straight, rises back, making a swing movement. Hands should stand on the floor 10-15 cm from the wall. Head should be lowered down.

  • With your second foot, push firmly off the floor. The strength of the push and the inertia of the swing will allow you to throw your pelvis and legs up and go to the handstand.

    Try to melt as evenly as possible, without sagging in the shoulders and without bending the lower back. The body needs to be pulled into a string. Sight to direct in front of you.

  • When descending from the rack, first lower one leg, then the second.

If you want to learn how to stand on your hands without support in the future, it is not recommended to practice the stand near the wall for a long time.

This is due to the fact that when leaning against a wall, the body weight is not distributed evenly and a deflection in the lower back, which ideally should not be, is formed involuntarily. Therefore, as soon as you work out the technique of reaching the rack against the wall, begin to gradually tear off your legs from it, and then completely stand on your hands without touching the wall with your feet.

Handstand without support is technically more difficult. Exit to it is performed in the same way as when performing the exercise against the wall. The difficulty lies in keeping the body upright.

Handstand - training, simple and complex options
Important technical details.

Therefore, having missed the moment of going into the rack, we will focus on maintaining equilibrium. How to learn to stand on your hands without support:

  • To maintain balance, your body must be strictly perpendicular to the ground.
  • The shoulders are fully extended, that is, the arms and body should not form an angle. Remember the straight line.

  • The fingers are open and forward. The load center does not fall on the hand, as it seems at first glance, but on the fingers and at the junction of the fingers with the palm of the hand.
  • Keep your back straight. Not at first glance it seems that the deflection in the lower back helps to balance, but this is not so. If there is a deflection, the head involuntarily extends forward, and an additional load acts on the lumbar region, which should not be.

  • The legs are stretched up.
  • The head is between the hands, the gaze is directed straight and not at the ground.
Handstand - training, simple and complex options
Hands, body and legs make a straight line.

It is difficult to assess your position subjectively, so ask someone to photograph you or take you on camera. This will make it easier to correct errors.

Handstand - training, simple and complex options
Change in balance during deflection in the lower back.

Exiting the rack

If you exit the rack and you feel that you are losing balance, first try to fix the position due to the efforts of the fingers or a change in the position of the legs. Try not to take steps on your hands until the stance itself is perfect. If you perfectly perfect the technique of exercise, you will not need additional training in walking on hands - everything will work out by itself.

Handstand - training, simple and complex options
Exit with a turn in the direction of falling.

You can exit the handstand back (just as you got up, just the opposite), sideways or forward (to the side where the back is directed).

  1. In the first case, you simply lower one leg back, and the second behind it.
  2. If you were led to the side or forward (there was a danger of falling onto your back), try to turn to the side of falling sideways and put one foot on the ground, then the other.
  3. The most difficult in technical terms is to exit the rack forward to somersault. Do not try to perform this element without first practicing or if you are completely unfamiliar with the correct flip technique.

    In no case should you fall on your head or neck. The chin is pressed to the chest, and the earth, first of all, touch the shoulders, and then the car goes along the rounded spine. The inertia of the somersault should be enough to stand up. In order to learn how to make such an exit, you should practice on a gymnastic mat, having previously worked the standard somersaults forward.

Handstand - training, simple and complex options
Exit to somersault.

Complicated exercises

If you have already worked out the classic stand, there are a lot of options to complicate and diversify this exercise.

On the bars

First of all, you can try to learn how to perform it on the bars or on special stops that are placed on the floor. Exit to the rack in this case is complicated by reducing inertia, you rise to a greater extent due to the efforts of the muscles of the body. However, the brushes on the bars are in a more natural position, which makes maintaining balance somewhat easier.

Handstand - training, simple and complex options
Using special stops.

Pirouette or U-turn

The Pirouette exercise is a U-turn on the uneven bars without leaving the rack. To learn how to do it, first practice holding your hands firmly and not bending your back, shifting weight in the direction of the turn. When this starts to turn out calmly, move your hands from one support to another. When the turn is complete, align and stabilize. Only then leave the rack.

Handstand - training, simple and complex options
U-turn or pirouette.

To the horizon

Try to change the position of the body relative to the ground, up to the exit to the horizon. This position or exercise is called a “tablet”. The body is tilted by changing the angle in the shoulder joint and moving the weight forward. The elbows should be firmly pressed to the sides.

Aerobatics - squeeze yourself from a horizontal position back into the rack.

Handstand - training, simple and complex options
Move to horizontal position.

On one arm

Also, a variant of complication is a stand on one arm. To learn how to do it, first go to a standard rack, and then try to take one hand off the ground. In this case, the weight is redistributed, and maintaining balance becomes much more difficult.

And the load on the working arm and shoulder doubles.

Based on the foregoing, we can say that success in doing a handstand is 40% general physical fitness and 60% well-developed technique for performing movements. Learning this exercise will not require much work if you overcome the psychological fear of falling. Dare, a little patience and everything will turn out!



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