Movement Basics: The Handstand
Update March 2026: This article has been editorially reviewed and updated with current information.
Last updated: March 2026
ATHLETES IN ACTION
The movement community is constantly growing and growing. As a beginner it is best to start with the basic exercise: handstand.
LEVEL: Beginner
Doing a handstand is a complex exercise that needs to be trained quite well in advance, depending on the individuals level of physical fitness, mobility and endurance.
To be able to do a handstand in the center of a room, without the support of the wall at the back, you need to be aware and concentrate on different parts from your feet up to your hands.
The Handstand
- Grip the floor with your hands
- Push your body in the ground, to press your shoulders far away from the floor (depending on the goal of your handstand)
- Pull your hips, hollow body position
- Tighten your butt
- Stretch your feet (in the direction of the sky)
- You often start doing handstands when you want to get the feeling of the head first feeling, since the blood circulates differently in this position
I want to present you three more basic exercises, for all advanced guys – keep them in mind. You can find these exercises a bit down here on this site – > Challenges.
Check out the short instructional video below!
CHALLENGE
- Hollow Body (for body tension)
- Handstand towards the wall, face towards the wall (for body tension, feeling and endurance)
- Weighted shoulder dislocates (for mobility)
BEFORE
You need to be concentrated to perform the exercises correctly.
Step 1: the lower part of your back has constantly to be in contact with the floor.
Step 2: Press your shoulders towards the floor, which means: push your shoulder as far as possible towards your ears!
Step 3: Perform slowly and properly. Use additional weight to tease your tendons and ligaments.
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