Your Guide to a Perfect Handstand Hold

Our brand new six-week handstand hold progression focus plan for beginners will teach you the techniques and exercises our members are using to achieve long, freestanding handstand holds.

Handstands are a tough skill to master but they’re also fun, an impressive party trick and an excellent show of strength. 

Supporting your body in a stable, inverted vertical position by balancing on your hands requires a lot of practice and skill. Handstands require strong shoulders and a stable core, as well as mobile wrists and solid body tension.

Here are a few tips to help hold freestanding handstands.

Handstand holds for beginners

Break down the learning process with the following progression:

  1. Learn the correct handstand shapeA lot of beginners simply kick up to their hands and try to stay inverted in whatever position they land (usually a banana). The correct handstand shape will improve your balance and help you hold your freestanding handstand for longer.
  2. Learn to hold the correct shape – once you’ve learnt the correct shape you’ll need to know how to hold it for increased periods of time. It’s normal for your shoulders, wrists and core to get tired after a few seconds holding a handstand, as most people aren’t used to holding their full bodyweight on their arms. 
  3. Learn to hold with the motion of the kick up – coordination is a key skill when learning to freehold handstands. Many beginners get stuck after they’ve learnt to handstand against a wall, and never manage to move away. The next progression on your freestanding journey is to learn how to transfer the skills learnt previously away from the safety of the wall and with the motion of the kick up (and learn how to kick properly). 

Mastering a handstand hold might seem like a daunting task, but with the right cues, progression techniques, and a fair bit of practise it is easily achievable. 

Check out our new focus plan to master the handstand holds here.

Practise your balance

Understanding how to use your fingers and hands for balance is probably the most important skill to learn if you want to master a handstand hold. 

Then, you’ll have to get used to transferring your weight from your feet to your hands.

Learning how to kick up in a controlled manner is the next step. The slower the kick, the more controlled it’ll be and the more time you have to think about getting the body and shoulders into the correct position.

This will require a tight core throughout and will be key when balancing.  

Ultimately, practise is what will improve your handstand holds. So get going!

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5 TO 55 SECOND HANDSTAND HOLD 🤸🏻‍♂️⁣ ⁣ Our new program is now live 🙌🏻 so you can see how I went from a wobbly 5sec handstand hold to 55sec in just 6 weeks…⁣ ⁣ This program will show you the exact drills, positions and template I used to develop this skill in just 6 weeks 🤸🏻‍♂️ and it’s just £15…⁣ ⁣⁣⁣ Between myself and @theathleteprogram program coach @emmapaveleyfitness we put this together as I set myself a goal 🎯 of 60sec… Now I actually thought this was completely laughable when I said it 😂🤣😂 as i could barely hold myself for a few seconds without falling onto my back 🤦🏻‍♂️⁣ ⁣ But after practising these key positions, drills and periodised structure 📈 I have now managed to get 55sec which I am extremely proud of 😁⁣ ⁣⁣⁣ 15sec ✅⁣ 30sec ✅⁣ 40sec ✅⁣ 45sec ✅⁣ 50sec ✅⁣ 55sec ✅⁣ 60sec 🎯 (One Day!!!)⁣ ⁣⁣⁣ What’s included in the focus plan:⁣ 1️⃣ Specific Drills ⁣ 2️⃣ Progressive Positions⁣ 3️⃣ Weekly Videos⁣ 4️⃣ Periodised Structure ⁣ 5️⃣ Contact with your coach🤘🏻⁣ ⁣ All of this for just £15 😱⁣ ⁣ The direct link is in my bio ⬆️⬆️⬆️⁣ ⁣⁣⁣ Keep moving ‘n’ improving with The Athlete Program 💙⁣⁣⁣ ⁣⁣⁣ @theathleteprogram 📈⁣⁣⁣ @progenexfit 🥛⁣⁣⁣ @virusintl 👕⁣⁣⁣ @wolversonfit 🏋🏻‍♂️⁣⁣⁣⁣ ⁣⁣⁣ #TheAthleteProgram⁣⁣⁣⁣ #Progenex⁣⁣⁣⁣ #VirusIntl⁣⁣⁣⁣ #Wolverson⁣⁣⁣ #Corona⁣⁣ #Isolation⁣⁣ #Gymnastics⁣⁣ #StayAtHome

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The Athlete Program founder, Carl, has progressed from a five-second freestanding handstand hold to an impressive 55 second one following this focus plan.

Every session of the handstand hold focus plan includes a warm-up, balance techniques, movement and shape cues, handstand hold tips and freestanding handstand hold practise, as well as aims for the week. Three sessions a week for six weeks are enough to teach you how to hold a perfect handstand. 

Master handstands now!

Ps. If you are looking for additional advice on how to progress in Crossfit, weightlifting, gymnastics or other training related areas, check out our extensive training program overview.