5 Best Exercises to Learn the Handstand for Beginners & Intermediate

always wanted to

see the world from a different perspective?

Then let me help you.

What's up, guys?

It's Bas here from calisthenics, family.

And today I'll be showing

Being able to do a handstand opens up

a lot of possibilities in calisthenics

and makes it a lot more fun.

Think about handstand push ups.

L-sit to handstand

L-sit to handstand

and handstand walks.

This video is for

who want to learn how to do a freestanding handstand.

all these exercises can also be found in our app

in a structured way, so make sure to check that out.

Make sure to watch this video all the way to the end

in order to enter

And let's get started.

The first exercise is

This exercise will help you

with understanding how to position your hands

and how to push through your straight arms

while being in a handstand.

If you can hold this position for 30 seconds,

you can make it harder by elevating your feet.

This will put

more weight on your shoulders and make it more challenging

Do this exercise for

and find a progression that you can hold

for around

The second exercise is

This exercise is essential to master

in order to unlock the freestanding handstand.

You start by placing

your hands on the floor, shoulder width apart.

Then you lean forward and pull your shoulders out

over your hands and you get your hips as high as possible.

From there,

you push

with one leg into the floor and bring the other leg

up in the air.

If you were doing this for the first time,

your goal should not be get into a handstand immediately.

Your goal should be to get both feet off the floor

and focus on the set up for kicking up.

Over time, you can try to kick up higher and higher

until you are comfortable

with kicking up into a handstand position.

You can do this exercise for

where you focus on the set up

and kicking up as controlled as possible.

The third exercise is

This exercise mimics the free standing

handstand hold, but without the balancing aspect.

You can do this exercise in two ways,

can either kick up into a handstand

or you can walk up against a wall

until you are in a handstand position.

The goal of this exercise

is to get comfortable being upside down and learning

how to position yourself while in the handstand.

You should focus on pushing out as tall

as you can by bringing your shoulders to your ears,

tensing your glutes, pressing the legs together

and pointing the toes.

Your goal should be

to hold this position

for at least 45 seconds with good form.

Do this for

Once you can do this,

you can make it more

challenging by bringing one leg of the wall

and alternating legs while keeping good form.

the fourth exercise is

This exercise works the muscles of the upper body,

including the shoulders, chest, triceps and forearms,

and is primarily a strength exercise.

But it also helps with creating

a better body awareness and developing

the overhead flexibility needed for the handstand.

You perform this exercise by walking up

against a wall into a handstand position.

From there, you bring your knees down towards your chest

until they're at the same line as your bellybutton.

Make sure to push out through your arms

and press your armpits towards the wall.

Hold this position for 15 to 20 seconds before letting go.

Do this exercise for

The fifth and final exercise is

The hollow body hold is a core strengthening

exercise where you lie on your back,

engage your abdominals and lift

your head, shoulders, arms and legs off the ground.

This exercise helps with creating a good body

awareness needed for the handstand,

since the core muscles are the connection

between your upper body and your lower body.

You perform this exercise by lying

with your back on the floor,

putting your legs up in the air

and extending your arms overhead.

From here,

bring your chin towards your chest and lift

your shoulders off the ground.

This should press your lower back into the ground,

which is key for this exercise.

From there,

lower your legs

until you feel that your lower back is almost coming off

the ground.

Hold this position for

and do this for at least

your end goal is to perform

this exercise with your full body extended

while keeping your lower back pressed into the ground.

All right, guys. That's it already.

These are

Please remember to practice

Don't try to rush it.

Really master the exercises

Also, I want to highlight our Handstand Mastery program

in our Calisthenics family app.

If you really want to boost your handstand progress,

I suggest you check out that program.

This skill Mastery course consists of five levels

from

and contains over 75 different

exercises that you can perfectly keep track of.

this course works on all important elements like

You can start the Level one program

for free in our app,

so make sure to download our app in the Google

Play or App store and give this a try.

Lastly, let's get into

This week we will give away one

set of our calisthenics family wrist reps.

So

after publishing this video,

the winner will be announced in next week's video.

This is what we gave away last video and a winner

will appear right here in the screen.

Congrats.

Let us know in the comments

And we'll see you next week.

Peace out.