4 Exercises to Build Handstand Strength (Hand Standing for Beginners)

🆓 Free handstand cheatsheet 👉 gmb.io/get/han...
We also recommend the "PUSH" course from our friends Emmet and Mikael at Handstand Factory: handstandfacto...
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There's a lot more to a handstand than throwing your legs up. First, you need the proper strength to keep you upside-down! Here are four exercises to help you build the necessary strength for handstand training.
👉 Download the full handstand guide for free: gmb.io/get/han...
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EXERCISES FOR HANDSTAND STRENGTH:
(0:27) - wrist exercise - pulsing
(1:47) - wrist exercise - loading
(2:43) - scapular exercise
(4:22) - wall walking exercise
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We really hope you found this video useful. Please leave a comment if you have any handstand or bodyweight strength questions at all. We'll do our best to help.

[@alluringbs]

I love it. I just learned how to do my headstand more efficiently and safer. Everyone should practice all this exercise so you will have a healthy and independent longevity. It’s a way to stay out the nursing home and enjoy your life until the end of your life. Love your life at any age. Life is beautiful. Thank you so much Ryan. God bless you❤

[@kathysharp7551]

Your videos are amazing. Perfect blend of details, progression, and encouragement. I wish you had been my acrobatics teacher when I was a child. That would have rocked :) Thanks for the time and effort you put into these videos!

[@gmbfit]

Aww, thanks! We're always trying to get better, so it's good to hear that we got it right this time :)

[@busteronlyfullscreenmode]

Oh man, I wish I had know these easier progressions back when I first started. I can now hold handstands pretty consistently, but these would have saved me a lot of back, shoulder, wrist and face pain lol.

[@gmbfit]

Hindsight is 20/20, right? If it's any consolation, we all wish we knew this a lot sooner too :)

[@baz_k]

This is one of the best tutorials I've seen. I've watched a lot of them and they always go straight into a wall plank which is near impossible for a total beginner. Some tell you to do a pike stand but dont advise how long or what's the progression or even what to do if you lack hamstring flexibility. Or even a frog stand. Yeh sure, but for how long and how many times.

[@gmbfit]

Thanks - we've got a few other videos than complement this one too. There's a ton of ways to practice handstands.

[@pedroportale4739]

I am always surprised of how much work and simplicity you put into your videos, so good explained here… as always. Loving your content and progressed a lot with you. Thanks so much 🙏🏼

[@gmbfit]

Much appreciated, Pedro

[@Spideyfit]

Great job guys!

[@ryanhurst3068]

Spideyfit Thanks brutha.

[@danthomas8431]

Great video. I'm excited to get started. The way you explain it makes it much simpler. Keep it up.

[@gmbfit]

Gald to help :) Enjoy the practice.

[@Hi-ys1ss]

Thank you! Day 1: practicing (Feeling like a good workout. A little progress than what i used to try before. Now the pressure is not on my joints any more which is a good thing and reduced the chances of injuries) I forgot to update Day-6 a huge improvement….although my hands are not trained for doing anything like that and it is my first time. But i can see i can hold it for longer (i am using wall to support my body) Let’s see how long does it take for me to learn it. I will keep updating. Idk after how long i am updating this but did handstand for the first time without any support….I DID IT! Can’t be more happy🥹

[@gmbfit]

Right on - remember that it's a process. There's a LOT more info that'll help you here: gmb.io/handstand/

[@borism.5375]

Thinking I knew it all I was actually prepping wrists for planche and overworkig them. Thanks for the vid!

[@ryanhurst3068]

Boris M. Glad you like it. Cheers

[@kishenwhabi4863]

Superb timing Guys! Having done Elements and recently started the new Mobility program, my younger son wanted to learn to do the Handstand and Planche. Great stuff, thanks!

[@gmbfit]

Thanks! Keep us posted on the mobility progress too :)

[@kishenwhabi4863]

@@gmbfit Just Fyi...since you guys asked :) Finished the Mobility program recently. It's great!! Really helped with my hip mobility, in particular. Now that you'll have added the Integrated Strength on to Praxis, am restarting all my programs and rotating Mobility, Elements & IS through the week! Should be awesome. Thanks.

[@jennawoods3705]

Incremental progress is my friend, and this video is a fantastic clear example of it. Staying at my level till I know I can uplevel safely is key, and GMB encourages us to do just that. Thank you so much!

[@gmbfit]

You nailed it!

[@daniela-kareenwenzel5714]

Great handstand Tipps it’s als ways the basics 😏

[@ryanhurst3068]

Right on. :)

[@RosethefurryWCUE]

Great steps so I can do my handstand! Though I am NOT flexible enough. :(

[@gmbfit]

It takes work, but it's definitely worth the effort

[@lauraanthony773]

Great tutorial, thank you! I’ve been doing GMB Elements program for a while (I think I’m about halfway through) and I finally feel strong enough to begin working on handstand prep. This video has been so helpful. Will gradually build on shoulder/scapular strength while also progressing through hollow body holds. This is a great encouragement, thanks for making this tutorial.

[@gmbfit]

That's great! Way back in like 2015, the first version of Elements was about a third aimed at prep for handstands... we've broadened the focus, but all those movements are great for hand balancing :) Make sure you check the full HS tutorial series at gmb.io/handstand/

[@lauraanthony773]

@@gmbfit yes, I have that saved for the future! I watched it but still need to do the things in this video. Thanks for everything! The incremental approach from GMB with tips on how to think through self-evaluation has been fantastic.

[@aryammanbhatia1002]

Thanks for this.... will surely practice

[@amandahensley3983]

Thank you

[@gmbfit]

No problem - stick with them

[@sabasamir7105]

The best instructor ever thank you dear but I’m 50 years old but I’m fit and healthy longing to do this position. Is it possible ?

[@gmbfit]

We have a 90yo client doing this. If you're fit and healthy in general, there's no reason you can get started. Just go slowly and build your ability over time.

[@sabasamir7105]

@@gmbfit wow this is so encouraging I’ll do my best

[@itsartlok8436]

How to breathing in handstand please guid me sir

[@gmbfit]

Just don't hold your breath. ;) Singing along to a song while you're working on your HS can help.

[@joejo4549]

There's so much different information about handstands, but is there a set routine i could possibly follow? I do the wrist stretches each day but I'm kind of confused

[@gmbfit]

Everyone develops different aspects of the skill from different starting points and at different rates. In other words, there's no set routine (at least, there's no set routine that will work for everyone). Follow the guide linked in the video description to see how we recommend training.

[@dunkelheit6341]

Hi Ryan! Any tips for getting the wife to allow you to put your feet on the wall at home?

[@Lightsong701]

Haha I struggled with this one for a while. My trick was to put a sheet on the wall behind me as I did it, she had nothing to say.

[@gmbfit]

hahahaha, that's an issue I haven't heard before. But you might consider cleaner feet :)

[@vstam390]

@@gmbfit XD

[@jacqueline9483]

🤣

[@joepeglegmorgan3015]

Im working on handstand 3 Times a week. 1 hour per workout. 30 minutes on the ground,30 on paralets. I can handstand for 45 seconds but i I feel pain im my wrists. Like a discomfort when im in a handstand. Whats the problem and how to fix it?are my wrists geting stronger doing handstands?can You give a short answer. Tnx

[@gmbfit]

It's gotta be one of these: - your wrists are weak - your wrists are stiff - you're too heavy - you have some sort of injury Impossible for me to way which.

[@joepeglegmorgan3015]

@@gmbfit Ok. How can i imorove weekness and stifness?im 82 kg. By doing handstands?tnx for answer

[@ryanhurst3068]

Vanja Miletic Improve stiffness by going through wrist stretches. Improve strength by focusing on the proper hand position and slowly building up over time.

[@joepeglegmorgan3015]

@@ryanhurst3068 Tnx, apriciate it.

[@ant7936]

Very good instruction. But very irritating "music"!

[@gmbfit]

Keep practicing :)

[@s12kgaming43]

Had a question, whenever i do tbe wrist excercise, i always feel some restriction in the movement of my wrist.This always happens when in doing a wrist workout of some sort. Want to know if that’s normal or is it an issue

[@gmbfit]

Most people's wrists are restricted, which is precisely why we include those mobility exercises.

[@joshwhite7861]

Is your channel specified on being tall.? bc I notice it's all tall people

[@ryanhurst3068]

Josh White Uh, I’m the dude in this video and I’m only 174cm (5’8”).

[@nomad155]

@@ryanhurst3068 oh cool wassup!

[@ryanhurst3068]

Nicolas Noisette Hey dude! :)

[@aarjumalik7033]

I scare to fall down, so what should I do??

[@gmbfit]

Check out the full tutorial at the link the description and follow the instructions for building safety into your practice and learning to bail correctly.

[@sujitprajapati5730]

Great video. Bt why are you working out in your jeans? 🤔

[@gmbfit]

1. I'm teaching, not working out. 2. I happen to wear jeans most days.

[@RosethefurryWCUE]

I can’t do a handstand…

[@gmbfit]

A good place to start then would be locomotion: gmb.io/locomotion/