3 Ways to Fix Your Handstand Balance

🆓 Free handstand cheatsheet 👉 gmb.io/get/handstand/
We also recommend the "PUSH" course from our friends Emmet and Mikael at Handstand Factory: handstandfactory.com/gmb/ref/...
Trying to balance your handstand? It's tough, but here's 3 key moves to master for faster progress and more fun learning to balance and hold a handstand.
0:00 - Intro
0:30 - The Bail
4:48 - The Set-Up
10:03 - The Kick-Up
Get our VERY comprehensive (and very free) handstand tutorial here: gmb.io/handstand
Handstands are cool. (If you didn't think so you wouldn't be reading this, right?) But they can also be frustratingly hard to master.
In this video I show you the exact 3 steps I start all our clients with so you can fully enjoy the handstand journey without fear:
The Bail, the Set-Up, and the Kick-Up.
Get these 3 key points down and you'll be on your way to getting the handstand.
We really hope you found this video useful.
Please leave a comment if you have any questions at all an we'll do our best to help.

[@mambius3080]

Ryan you are a fantastic communicator, your explanations are always full of details but the best thing is the way you explain anything, everything seems possible for everyone!

[@gmbfit]

Thank you - that means a lot to me.

[@WimDictus]

Same here. Ny handstand journey is s long one but this man is inspiring and encouraging me enormously. Thanks, Ryan.

[@benjaminshealey7451]

OMG! I stopped doing free standing hands out of fear! Your video brought back that confidence and some tips that I had never considered! Bravo!

[@gmbfit]

Glad to hear that - building this safety and confidence into your practice will make a huge difference.

[@onetrue217]

How you are you getting on a year later? I still have the fear with bailing.

[@carolynegagnon2714]

I ve been working on my handstand journey for a round 3 years and I just happened to comed across your site Your advice and pedagogical approach are very relevant ! Good job

[@gmbfit]

Thank you so much. I look forward to hearing how your HS goes after this. Cheers!

[@Nativeoutdoor]

Dude you are an amazing communicator. Very good explanations 🤝🏾

[@gmbfit]

Thank you!

[@quark4567]

You guys are always so respectful and accessible despite your great ability 👍

[@gmbfit]

We do our best :)

[@BalancedMindBodySoul]

Wow 😯 just watched you for the first time so didn’t know that your name was “Ryan” as well. @ the 2:30ish mark you caught me off guard 😅and my mind thought 💭 you were talking directly to me.

[@gmbfit]

hahahaha, I haven't been spying ;) Just a lucking coincidence

[@playenglishmethod]

You're wrong in something: you have magic!🌟✨⭐⭐✨🌟

[@isatovaryoga815]

You don't know how much I am thankful for your explanation and for these video. they are awesome. I am in these point where I know I need practice without a wall. thank you

[@gmbfit]

Really happy to hear that it's helpful for you - getting away from the wall is exciting :)

[@onetrue217]

Thanks Ryan and team, appreciate your content. I will also plug Elements and Integral Strength for anyone reading this, both fantastic programs 👌

[@gmbfit]

Thanks for that :)

[@Greg_Chock]

Cool tutorial and cool location. Now I can work on the cartwheel bail in parallel while I'm working on my pushing strength. I like how you emphasize incremental improvements.

[@gmbfit]

Right on - those small steps are a good way to keep moving forward :)

[@roseandrade2114]

Love how you explain all the movements. The fear has kept me from doing it. I will try your techniques.

[@gmbfit]

Thanks! And I definitely suggest working on the bail. The more confident you are with that, the less fear you'll feel in your practice overall :)

[@erichmanstein9560]

Thanks Ryan

[@paulmaloney2383]

I have to say you sure articulated the very minute increments of doing the handstand. I will give this a shot although I will most certainly refrain from having any cactus plants nearby just in case I crash into them.

[@russelldamm5108]

LOL to the point of tears.

[@weavermarquez1271]

Strongly reminds me of Capoeira's natural progression towards handstands! Learning to Au with a low height, getting comfortable with being inverted, spinning around, etc.

[@gmbfit]

I learned in gymnastics, but I don't focus on gymnastic technique anymore. After teaching more and more non-gymnasts, this approach seems to make more sense for most people.

[@Ktok74]

Quality repetitions done in volume. Such great advice. I’ve had some students make amazing break throughs in their training recently using this advice, and the minute breakdowns and progressions that we teach in GMB

[@r0binstrand865]

AWESOME GUIDE!

[@gmbfit]

Hope it's useful for you :)

[@micah1754]

Your videos are just getting more and more awesome. Thanks so much

[@gmbfit]

Thanks! We'll keep making them :)

[@chris53small]

Just starting out with the Rings and body weight training and have to say the detail and description in these videos is really precise and encouraging so Top marks for that. Im going slowly at 58 years ive nowhere to be fast

[@gmbfit]

Really glad to hear this was helpful. Yeah, just go at your own pace and you'll see results 💪

[@russbankson7615]

Excellent concise summary. I was familiar with the advice but this is excellent and clear reminder of the composts for progress.

[@gmbfit]

Reminders help! :)

[@pallavidesai7185]

Am at ‘ lose all of it’ stage. Will regress my kickup height and put in quality reps. Thank you!

[@gmbfit]

Right on. Back up a bit to build a stronger base always feels like a bit of a loss, but you'll 99% certain be better for it in the end.

[@philjames2596]

What an incredibly helpful video. Thanks so much for generously sharing your advice and so clearly too. You’ve inspired me to take it back to basics and have fun in the process! Much appreciated Ryan and GMB team.

[@gmbfit]

Right on - those basics really are the ticket to anything more advanced :) Keep at it.

[@alexantony6134]

Ryan, I will give it a try. Will do it one a day Thanks

[@gmbfit]

Just start from the basics

[@freeatheist4072]

You are my Motivator!

[@seahorizon9222]

Great explanations and setting priorities. Thank you Ryan

[@gmbfit]

Right on - glad it's helpful

[@Sensenwerk]

Great insights for someone starting out to do handstands. Got a few questions to anyone more advanced in their practice: 1. How long can you hold your handstand. How much practice (daily? how many years in total) did it take you to get there? 2. Do you think it is reasonable to reach the level to start practicing one-handed handstands? 3. Do you by any chance practice 1-handed handstand already? If so, how did you get there? Just master the "normal" handstand and then slowly took of weight from one hand? Any other tips? Thanks for any insights and advices. About myself: I did some tiny handstand practice 1 - 3x a week about 10 years back in my Kung Fu days. Could probably hold for 15 - 20 sec on really good days, but it was a rare thing to happen. Now, about 6 months ago, I started practicing my handstand again, probably 2 - 4x on average per week for a short time for 6 - 10 minutes in total. I am regularly able to hold 20 seconds+ (takes around 3 - 5 tries) and my record time is now 44 seconds hs hold. I feel my progress is very slow, but it's definitly there for the relative short amount of time I do the training. Just looking for some input on the topic. :)

[@gmbfit]

Glad you enjoyed it. 1. Don't know. Been doing this for forty years. 2,3. Yeah, totally. Here's how I did it: gmb.io/oahs/ We have another video on this channel about troubleshooting HS issues and some on drills. Check the playlist on our channel's main page - there's a lot there for you.

[@thewonderingjonesfamily]

Breakthrough/ Thank you

[@gmbfit]

Awesome - keep at it :)

[@russelldamm5108]

Ryan you are encouraging and I agree, a fantastic communicator. I am almost 72 years old and though in great shape when young, I unfortunately quit working out when I was in my forties. I did light work outs up until ten years ago when God blessed me by beating Cancer. I am a sailor and am determined get back in shape, because I love sailing. Is there any exercise I should be doing to be better prepared ? I am currently doing 3 sets of 10 push ups every other day, 30 set ups every other day and some deep knee bends every day. I am obviously starting out slow. I just purchased Gym rings, which should be arriving any day now.

[@gmbfit]

First off, that is awesome to hear that you beat cancer! Regarding your goal of being sea worthy, I would say to continue to focus on being as active as you can and sticking with the protocol that you wrote out which I think is great!

[@roivosemraiva]

Excellent breakdown to this elusive exercise...

[@gmbfit]

Sure - check the handstand playlist in the description for much more

[@roivosemraiva]

@@gmbfit thank you...I have been following your exercise regime for years . And I add them to my ever expanding Calisthenics workouts. Thank you

[@gmbfit]

@@roivosemraiva Right on - proud to hear that it's been helpful for you :) Don't be a stranger!

[@vickyd7541]

I used to do great cartwheels as a child, but now with back pain any sudden twisting is scary. I'm more comfortable with kick ups, even overkicking to a pathetic wheel (backbend) - I know, dangerous! than cartwheels. Need to practice more, starting with finding large enough space around my house. But thans for the tips, you keep me motivated.

[@gmbfit]

Take care of your back pain. Nothing else makes sense to invest training time into until you address that limiting factor. Please. This will help: gmb.io/back-pain/

[@vasilisalloimonos4548]

👏👏👏👏👏

[@sabasamir7105]

this is so advanced for me

[@gmbfit]

We've got over a dozen handstand videos covering all levels. Go to our channel and find the playlist, then... start at the beginning :)

[@mritzs5142]

You rock Thank you going to work this bail first but... how long, once you get the hands even and you’re kicking up ok, how long should I Iwait to go to step two the set up

[@gmbfit]

You can work them all in parallel. These aren't progressions.

[@patrickarena2866]

Aaaand once again you have given us 3 invaluable hints. I am therefore trying to put them into practise. And I still am stuck on the wall. So my question is: how long should I wait and how good my cartwheel has to be before I dare to try it without the wall? I have seen that at the moment either I practise the handstand or the cartwheel bail. I am afraid that if I try to put them both toghether without wall I fall on my back. Thanks!

[@gmbfit]

Depends mostly on your confidence. Please check the full tutorial playlist for a lot more of the "how to practice and progress" type of info.

[@andrewzimba7432]

I have a problem with my (assisted tuck) L-sit. I can lift my toes off the ground one foot at a time, but as soon as both feet come off the ground my butt moves behind my hands. What do I need to strengthen/engage to keep my body upright?

[@gmbfit]

You need to keep doing the assisted version and focusing on the set-up and position of the shoulders and back. Check our tutorials for this. It's not an abs exercise. If your back isn't getting stronger you have a technique issue.

[@andrewzimba7432]

I’m not trying to make it an abs exercise, tho I probably meet to work on core compression. I end up hinging at my shoulders so I’m wondering what I need my head to tell my body to do about it. More shoulders back and down?

[@gmbfit]

Yes, please check our video and tutorial on that - it explains everything: gmb.io/l-sit/

[@neilhucker3420]

Got any suggestions when the way you like to twist out of the handstand bail, is the opposite to the leg you want to use? Should I just switch to my non preferred kick up leg or should I just learn to twist the other way (ironically the way I like to cartwheel is not the way I like to twist out of a handstand bail) ? 😂. Definitely a good tutorial though. The getting far enough forward on the setup has helped me stop doing banana handstands. I discovered this last week just before I watched this - from a yoga video where they downward dog then walk their feet as close to their hands as possible then bend one an step forward to plan your pushing leg. It's uncomfortably a long way forward but does mean I'm pushing those arms straight and opening shoulds as soon as I leave the ground.

[@gmbfit]

You should work on being able to bail to either side. That gives you confidence and safety when the unexpected happens.

[@VelhaGuardaTricolor]

I dream of the day when every single teacher of every single subject all around the world teaches the way you do. It takes maturity, intelligence, wisdom, knowledge and kindness. But some say that for one to teach with kindness one needs to be mature, intelligent, wise and knowledgeable. All I know is that I am very happy to see humanity anywhere I can find. It keeps me sane! So much respect and appreciation. 🙏🥋🥇

[@gmbfit]

Thanks for saying that - it really means a lot to know that :)

[@russbankson7615]

Geez done in by spell check that should be components not composts

[@ludvigpaues9423]

what happened to pied piper man

[@drobertbaker]

He's gone on for hours and hours about all these baby steps to get up, but he never addresses what to do when you get vertical and you just slowly fall over with no way to maintain your balance. Is it hand strength? Moving the legs? He's never said.

[@gmbfit]

This is one of like two dozen handstand videos we've shared. Sounds like you need to do more wall work to build your stamina.

[@drobertbaker]

@@gmbfit I got plenty of stamina. I could keep throwing my legs up all day. I don't collapse, just slowly tip over and no one's ever told me how to stop it. I've watched almost all of those videos and they all are about how to get up, none about how to stay up.

[@gmbfit]

@@drobertbaker All righty then.