15 min. Beginner Handstand Routine (Follow Along)

what's up guys it's michael here from

calisthenics family and welcome to a new

video in this video we're gonna do a

beginner handstand follow along workout

and with this workout we're gonna work

on all areas which is needed to unlock

your handstand for example we're gonna

work on our wrists our shoulder mobility

scapula stability our balance and of

course shoulder and core strength so

let's get into today's video

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alright guys so welcome to the workout

as you can see we are in this beautiful

location this beautiful park here still

in tane reef in arona and i just

finished my workout here with my bro we

did some epic handstand training some

drone shots as well really cool but

right now we're gonna get into the

beginner handstand follow along workout

so you can unlock your handstand within

like a few months maybe if you're gonna

repeat this workout for a consecutive

amount of time so let's get started with

the workout we first gonna start with

the warming up and further on we're

gonna work on several areas which i just

mentioned to work on the handstand so

let's get started with the warming up

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all right so for the warm-up we're going

to start with warming up our wrist for

this we're going to place our hands on

the floor i'm going to turn sideways so

you can see and we're basically going to

do wrist leans so place our hands on the

floor

straight arms and from here we're gonna

bring

our shoulders forwards

and backwards

and we're gonna repeat this for ten

times so let's do this together

this is three

four

and with each rep

you want to move a little bit further

each time

six

seven

eight maybe turn your wrist a little bit

sideways

nine

and ten all right

now let's move on to

the scapula

knee push-up so we're already in this

knee push-up position and from here

we're going to do a push with straight

arms

so basically

push into the ground

and create a rounded upper back and from

here

you go down again

and we're gonna do this for 10 times

as well so

this is three

four

five and the purpose of this exercise

is to get more range of motion in that

scapula area

six if you can you can move your knees a

little bit further away make it a little

harder

all right

all right and for the last exercise for

the warming up we're gonna do a shoulder

opening stretch to work on our shoulder

mobility which is really important for

the handstand

so we place our hands

in front

and we basically gonna bring

our shoulders

to the floor

and bring your

glutes in the air

and we're going to make 10 pulses

from this position

you want to bring your shoulders or your

legs

a little closer to the floor each time

and you can also move a little bit

to the side

to get a better stretch

all right

two more

all right

so that was the first part of warming up

now let's move on to the second part

which is working on our scapula

stability and some balance

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so we're gonna do the scapula bike

push-up and the frock stand for the

first exercise it's best to have a

little elevation so we can

look for a bar

which is a little higher

from the floor if you train at home you

can also use a little elevation

for example a couch or whatever

to elevate your legs

elevate your feet basically

and we're gonna start

in the spike position

bring your body in this bike position

and do the scapula push-up so you're

gonna lean a little bit forward from

here

you push

up with straight arms like this

and

you go down

and push up

so you look towards

your feet

and push up

let's do ten reps so this is four

five

six

seven

eight

nine

ten

so that's definitely one of the best

exercises that you should be doing as a

beginner if you want to learn the

handstand because this area

tends to be

really stiff

and not so mobile

so we want to create a better range of

motion in the scapula area for the

handstand

so the second exercise

is the frock stand but this exercise

we're going to work on our balance

which is also a requirement for the

handstand of course so we're going to

bring our hands on the floor

make sure that your hands

and fingers are in a pretty wide stand

like this

and we basically

gonna move forward

while we bring our knees

to our elbows like this and we're gonna

push out like this while you go forward

so

bring yourself forward and

lift your feet from the floor

and try to hold this for

10 seconds

maybe a bit longer if you can

so 10 more

nine

eight

seven

six

five

four

three

two

one

all right

and if you fall forward

it doesn't matter just try to get back

to the frozen position

all right so that was the second part

of this workout now let's move on to the

third part which is working our shoulder

strength

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our shoulders is the most important

muscle when it comes to the handstand so

we want to get really strong at this

so for this we're going to do two

exercises the first exercise is the pike

to plank the second exercise is the

elevated shoulder tabs so

let's get started with the first one

we're gonna need a little elevation this

is perfect

and we're gonna do the pike to plank so

we stand in a pike position

on this little elevation

and from here

you basically

walk forward

to a plank position

and get back

to the pike position we're going to

repeat this for ten times

so that was one

two

three

four try to keep straight arms

during the whole exercise

five

and think of that scapula position like

we just tried

six

seven

three more

eight

nine

last one

it's getting pretty hard now

10

alright perfect

so that exercise is really good to work

your core but also your shoulders

so let's take a little break

and prepare for the next exercise which

is the elevated pike shoulder taps

this time we want to bring our

body a little bit higher so we're gonna

use this elevation again but right now

we're gonna bring

one hand off the floor

tap one shoulder and then

we're gonna do

it on the other side as well so let's

get started

get into the starting position

feet on the elevation

bring yourself

in the pike position try to keep

straight legs

and from here we're gonna tap our

shoulders we're gonna do 20 repetitions

and we can lean a little bit to the side

if you want so one

two

three

four

five

six

seven

eight

9

10

11

12

13

14

15

16

17

18

19

20.

now

let's move on to the last part of this

workout

which is

working our core strength

[Music]

all right so to work our core strength

we're gonna do two

really fundamental exercises to work our

handstand we're gonna do static core

exercises which means we're gonna do

an exercise where we hold a certain

position for a longer period of time so

the first one is the hollow body hold

and the second one is a superman hold

so i'm gonna go a little bit more

forward

so i have more space

and with both exercises we're gonna do

30 seconds up to 40 seconds

but the minimum requirement is 30

seconds the first one the hollow body

hold we're gonna

sit

on the floor like this

and we're basically gonna bring our feet

and arms in the air while we keep our

lower back in contact with the ground so

first

move backwards

and we can start in the third position

bring your arms back

take position

and we're gonna hold this

for 30 seconds

so let's get started

two

three

four

five

six

seven

eight

nine

ten if you can you can move a little bit

more forward while you keep your lower

back in contact with the floor 15 16

17

18

19 20 10 more seconds come on

22

33

24

25

26

27 28

29

30.

all right perfect

so

as you saw

at the end of the exercise

i moved my legs even lower so that would

be the end goal of this

exercise but if you're a beginner this

is a really hard exercise so it's best

to start at the tucked position then

extend your legs a little bit more until

you reach the end position of the

exercise the second one is a superman

hold basically the same exercise but now

we're gonna turn around lay down on our

belly

and we're gonna

bring our arms

and legs up in the air this is basically

the same position as the handstand so

you want to be really strong

in this position so

bring your hands forward

feet

on the floor and from here we're going

to bring our arms and feet up so let's

do this 30 seconds in three

two one and go

three

four

five

6

7

8

9

10

11

12

13

14

15

16

17

18

19 20

21

22

23 24

25

26

27

28 29

30.

all right

perfect

so this is a really good exercise to

work your lower back

and the first core exercise the hollow

body hold is really good to strengthen

your abs basically

so

that was the full

beginner handstand follow along workout

and if you wish you can repeat all the

exercises after warming up

one more time or maybe two more times

and

do this workout for two or three times

per week you definitely get stronger in

the basics the fundamentals for the

handstand

and then you can move on to practicing

the handstand itself so guys that's it

for this follow along workout i hope you

enjoyed this workout so let me know how

it went and what kind of follow along

workouts you would like to see next in

the comments so that's it for this

workout thanks for watching and thanks

for joining and we'll see you in the

next video with more workouts tutorials

and tips about calisthenics peace out

[Music]

you