Avoid these 10 Handstand Beginner Mistakes // Handstand beginner tutorial

Handstands are fun; handstands are cool; handstands are impressive! Part of what makes handstanding so impressive, however, is that it can be quite a challenge. It is challenging - but certainly not impossible! And, I believe, if you keep some of these common mistakes that people make while they learn to handstand in mind, you will be well on your way to tackling this challenging and fun movement.
So, if you’ve come here to learn how to do a handstand, then you’re in the right place. In this handstand tutorial video I will highlight 10 common mistakes I see people making while learning to handstand, and how to overcome them. Learning to handstand is a crucial part of your calisthenics journey, and it is a great way to build bodyweight strength. Here are 10 things to avoid when training the handstand!
Feel free to ad any of the tips to your handstand program, pr calisthenics routine.
If you would like some help with your handstand program, check out my bodyweight workout & handstand training app which includes a total beginner handstand program with plenty of handstand workouts/routines you can follow. There are in fact handstand programs for all levels (handstand beginner, intermediate and advanced), all with hundreds of progressions to choose from so that YOU get the most efficient program for YOU:
www.bergmovement.com/movement...
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[@flashgordon6510]

I’m a 58 year old woman who started training handstands last July. Your videos are amazingly helpful. I’m now consistently getting 10 second holds and sometimes balancing more than 20 seconds. Really happy with my progress!

[@markvonderhunt]

55 started a year ago..... fun aint it !

[@dmd7472]

I’m ollddd loving this!!

[@rossheikkila6959]

Very nice to see a advanced age being able to complete. I am 66 and could not. but I had a stroke. So I do simpler. Perhaps in time.

[@shudiksha1772]

That’s crazy. I’m 19 and hope to be like you someday. More power to you!!!

[@suzuyajuuzou4389]

​@@rossheikkila6959is this rizz ?

[@nikymaster1186]

i would have never expected to see a handstand tutorial made by Thor in person on my raccomendations

[@aagoshchaudhary]

I started handstands in May and even though I watched this video in June, I was definitely egocentric in my training and a lot of these mistakes ended up applying to me. Most particularly the egocentrism and not using the wall, but also having only learnt the kick up in these past few months, not doing enough headstands (even tho i can do them comfortably), walking around in a handstand instead of falling, and also focusing too much on the form rather than just the balance. I am glad I rewatched this and have definitely learnt my lesson now. Thanks Sondre, this is an incredible video!

[@user-qd4kt7ze3o]

"being comfortable with falling" I remember when I tried to do an unassisted handstand after months of wall assisted handstands. I kicked up a bit too hard but I was so used to the wall stopping me that I totally forgot about falling over. I ended up slowly crashing on my back on the ground. I didn't hurt myself, and it didn't scare me or anything, I just found it funny how I neglected such a huge issue because I was used to the wall.

[@vergewissert]

that actually happened to me two days ago on the wall xD . when i am trying do a freestanding handstand, i dont fall over and i can catch myself. but if I do it on the wall i fall over xD

[@shashankvats753]

I just can't stress it enough about how your point on being comfortable upside down is soooo important, it has changed my whole hand stand journey drastically Thank you very much! I hope the best for you

[@elvisohult]

Me : tries doing handstand at the gym Wrists : I’m about to end this mans whole career

[@MagicMandril]

I am definitely egocentric 😅 but now using these tips I’m feeling more confident in tackling the handstand journey again

[@ajitwa]

There is no mistakes in life ...just learning my dear friend...thanks a lot for sharing your inputs

[@Feetsha]

You are such an inspiration to my 5 year old son. Thank you for that high quality content🙏

[@Felipe-wt6jf]

The tip on doing on hard ground immediately helped me. I was training on a mat since august, and i was sometimes holding for 30 secs and other times falling instantly. On the hard ground i consecutivily got 30 sec holds. Now my training will be way more efficient just from this tip alone.

[@Urdaris]

Ah you got me with #6. Also with 4, 5 and 9. I have been doing handstands on my own, no wall, no headstand, and a lot of kicks. By now I can stand for some seconds, but I am certain I will accelerate my progress if I focus on balance. On the bright side I really like what you said "you balance by walking when you have excessive strength", I'll take that as a compliment :D

[@wumperX]

I am in the process of learning the handstand. These points are so real, especially the headstand and the kicking mistakes. Handsome expert, also great content!

[@cesarantonioherreranajera7989]

Loved this video man. Handstand is one of my goals and I do look up several tips, drills and conditioning exercises and recommendations but this was brief, educational and very relatable. Thanks a lot.

[@subhashvighne1575]

Simple and fluent narration In English language simply todo and practice difficult art of hand balancing

[@blaise8738]

The quality of the videos in your channel is upgrading a lot ! Also great tips here!! Thanks

[@ashishkoduri]

That tip of using harder surfaces and also handstanding on different surfaces helped me a lot in developing that neuromuscular connection and improved my times a lot.

[@Akash-ei1pw]

Best video I ever seen about handstand!! Clear in a positive manner of explanation..😍👍

[@rabbasfavouriteenemy]

How can you not love this man

[@elmailona3844]

I think I'll be watching this video every time before I workout from now on, to remind myself what not to do. I love it that you included the egocentric mindset as a mistake. A bit of humility and discipline is a key ingredient of excellence in anything. Thank you for sharing what you know. 💐

[@warping_gravity_singularity_0]

Thanks Sondre, I won't walk now onwards. Instead I will fall and use my hands to balance again 💪🏻

[@NoahAvery96]

On day 39 of learning handstands. Recently developed the habit of walking to keep balance instead of using only hands. Thanks for the video. It helped.

[@sunshines6784]

Thank you so much Sondre for this video

[@GuilleGanis]

Very helpful video!! I'm a beginer and I give feith I have been through some of those mistakes and others I still have haha!! It's a long road to the handstands, we must learn to enjoy the proces

[@brandoncheshire859]

I definitely struggle with walking to keep balance. Thanks for the tip! I’ll start working to avoid that!

[@rustymustard7798]

Practice makes permanent. Whatever you practice you'll get good at. If you practice a kick up that doesn't get you into balance you'll get REALLY good at missing the balance point. This applies to any practice. I'm going to try to relearn some of the stuff i used to be able to do like 40 years ago like handstands, handsprings, flips and try to learn some tricking and acrobatics to add to fire staff training.

[@a411opp7]

Priceless insight 👌

[@Happi22ness]

Great channel, very helpful information, Thanks!

[@floraliep-a5515]

That's actually so helpful!!! Thank you so much:)

[@sldenn5303]

Thank you! Very good content!

[@konradkarpienia5642]

Stepping around while trying to maintain the balance is definitely a big one for me. I’ve also recently had a wrist injury so hopefully this will be a game changer for myself. Thanks for that !

[@jakubmachnik]

On point 👌 Great vid

[@arshsnm]

Very helpful video Brother! Keep going 💪😎🔥

[@scoobtoober2975]

You are the best i've heard of yet for this problem. Thanks. I've been kicking up for 8 months with little progress. Hand exercises are the weak point for me and the balance problem because i'm weak.

[@nirrepunkt123]

great tips like always dude

[@seantaylor8162]

Awesome thanks!!

[@TheEndRange]

Love the Tarzan look, and fabulous content too 😉

[@kensonAyers]

Great tips as always will implement towards to my mastery of hands stand I’ve seem some progress but somedays your jus off and it’s just a reminder go back to the basics keep grinding

[@lucst-amand8862]

Mistake 9 is definitely what i do lol thanks for the video man, very good advice.

[@niteshbagh5877]

you are the best of bests

[@zohrehghadery5162]

Awsome info..thanks for sharing.. I Have been busy wthi this practice for a while and I am left handed.. I feel like my left hand werist has more pressure on it when I try handstand so I guess I needed to shift my balance and body weight on the right side of my body when I am practicing this ...!

[@TheAffeMaria]

Amazing! Would love to hear more about how to learn to fall in all directions on your own indoors!!

[@Sondre_Berg]

I actually have an updated tutorial for complete handstand beginners 😊 check out the “complete beginners guide to handstand” video👍

[@shri__can]

Thank you, Legolas :)

[@polombo1]

I just fell while doing handstand push-ups on the wall and hit both my knees lol... Amazing video.. Great points..

[@moosehead4497]

I was mistake 8! form geek!!! i focus too much trying to only balance handstand in perfect form, fix my hips and arch back but realize i have poor shoulder flexibility. I know i can balance a handstand in poor form so now i will try to focus more on improving my balance no matter the form then will correct that overtime when I get stronger more comfortable and more flexible in my shoulders

[@HeroStrike]

Thank you sir!!!

[@alexjulius69]

I've trained my handstands solely by doing handstand presses and barely any kick-ups. It works wonders, because now I can effortlessly push myself up into the position and even kick-up if I want to. I need to work on balance now, so this is where the wall handstands gonna come handy, thanks for the tips

[@Sondre_Berg]

That’s a good way of doing it too as presses allows you you get into the handstand in a very controlled manner 😊 Most people are not strong enough to do presses however and need at least months (if not not more than a year, or even 2) to develop the strength needed for them. For people who are allready strong enough I definitely do agree that bent arm presses is a very useful tool in a handstand program 👌

[@alexjulius69]

@@Sondre_Berg When I've started 8 months ago, I couldn't press at all, I didn't have the strength as well. But I kept trying to, and of course did a lot of shoulder strengthening exercises like the wall handstand pushups. But I never relied on kip-ups like most people do, and I think that's sped up my progress significantly. I never even had a banana handstand for some reason. So ya, worth keeping in mind that maybe strength training is the best option even as a beginner, if your goal is to handstand

[@Sondre_Berg]

@@alexjulius69 I hear you😊 Still, most people will spend way longer than 8 months achieving the bent arm press, but this depends very much on both genetics and previous training. But super good for you that you got it quick👏

[@hey_bebop]

Great video! I can't wait for your beginner tutorial to start my hand stand journey

[@Sondre_Berg]

You’ll only need to wait a few more day 😊

[@abhishekvishnoi9664]

@@Sondre_Berg how long we have to wait ?

[@Sondre_Berg]

@@abhishekvishnoi9664 the absolute beginner guide to handstand was already posted several weeks ago 👌

[@kevtron82]

Thanks for tip 8. I definitely worried about my crazily arched back in my beginner handstands (up to 20ish seconds!). Now maybe it's time to work on my shoulders eh?~

[@kissmefatale]

I kicked into a clean regular handstand but I could only hold for one second and then I could never repeat it so now I’m here trying to learn how to do it properly.

[@vanbernal3122]

thank you

[@mbimudahbahasainggris_byhe4582]

I will start to learn it now and go on in January 2023. Hopefully I can make it. Bismillah... Barrokalloh.. Thanks a lot coach 😁

[@Btw_visit_____todacarne-com]

magnus midtbø colab introduced me to your channel. Great content. Thanks.

[@MrAlmeide]

Great tips, really liked 8.

[@MrAlmeide]

How long is each of your sessions in your HS program? Can I add it in before my main session, or should it be a separate workout?

[@Sondre_Berg]

I have different workouts that you can add into your own workouts as you wish, or you could follow one of the programs where all of the different workouts are structured with a suggested schedule :) The individual handstand sessions themselves can be accessed as standalones and there are variants that will take you 30 min and other that will take you 1h15min

[@El-Burrito]

Being comfortable with falling is so important in any sport where you could risk hurting yourself. It's a great thing to learn when skateboarding or skiing too

[@Danyelsc]

I had banana handstand, then I started to work in my form and now I can't even hold 3 secs. I think I will follow your tip about not to worry too much about form. Thanks

[@Sondre_Berg]

Form has its place in the long journey that is the handstand😅 In my opinion balance comes before this and also perhaps realising that there is no point in trying to follow cues that your body is incapable of. Shoulder flexion for example, may take months or years to develop depending on your starting point 😅

[@bennypoon1506]

Not sure if you’re still working on this but if your upper body isn’t straight, then your lower body will of course curve to compensate. What a lot of online coaches don’t explain properly (cuz some of them don’t understand this themselves) is that the same upper back muscles that allow you to pull your shoulder blades together will enable you to keep your upper half straight when upside down. Don’t engage this muscles and everything else will banana to compensate

[@paulmunro3175]

I learned a lot. In English a miracle tip is usually called a 'miracle cure'.

[@playenglishmethod]

You should be in a Marvel movie, your role should be super gymnast or kalis (from calisthenics) greetings from Mexico!!!! Great material!

[@DontGetOlder-GetStronger]

Great info for me just now trying learning to handstand. My goal is to handstand on top of the MuscleUp bar. Strict MuscleUp’s are now very easy for me and doing a handstand up there is my next challenge. Any tips for doing that would be greatly appreciated. Of course I’m starting with the basics you’re outlining here👍🏼. I’m 64 by the way and super confident I’ll be able to pull this off! Please pray for me!! Lol 😅

[@rickdaddy]

I thought, surely I am not on this list.... from #3 on, all applied 😂

[@rumiexistence]

I always felt like talking to people was like talking to a wall. I had no idea I had so many friends! /Thank you

[@t3kkitlpmagiccardistry779]

You look like Achilles 😆 Nice vid.

[@user-ex7xs7kc5e]

See new Berg's video just put like!

[@_carlos8763]

Very useful advice! I'm guilty of some of the points you raise, especially the walking on my hands to maintain the balance: and you are so right, that is not useful at all, I can walk around (very hard) but can't really balance in one spot still. Excellent video! (video and audio quality, pace, B-rolls, explanations, examples, transitions). Keep up the good work!

[@vishalsingh9417]

Amazing video Sondre! One more thing, i have got the balancing part alright, PR 58 sec. But the kickup is something im still struggling with. Any tips?

[@Sondre_Berg]

Hey man :) practice kick up as a skill, not just to get into handstand. Dedicate 15 minutes if your training to drilling kick-ups. Kick, aim for a 3 second handstand, down and repeat😊 one more thing a lot of people are struggling with is that they throw second leg up too soon. Kick one leg, find balance, then slowly get second leg up. You could also check out my app for some inspiration to nice programs you can follow for you handstand 😊 www.bergmovement.com/movement-trybe-app

[@vishalsingh9417]

@@Sondre_Berg thanks Sondre, you're genuinely awesome ❤️

[@vishalsingh9417]

@@alonb160 thanks bro, I've practicing kick ups and have gotten about 40% success rate..now I'll move onto presses

[@dilljordan7303]

any tutorial for ring HS?

[@kamonmeadows8146]

You look like a shredded lord of the rings character

[@kdt85]

Are chest to wall drills essential?

[@orlandop4sun]

The handstand is a long time coming Journey… -Sandre … uff that the truth for sure .

[@Poolboy0Paul]

dear Sondre, I like your videos a lot, but there is one thing that I am really missing and I can't find it in any of the countless calisthenics or fitness-youtubers - How do I incorporate movements that I do to work towards a certain skill (like handstand or planche) into my workout-routine?

[@6SoulHunter9]

This video was great man! Only a little criticism (to the edition). The music on the last 2-3 seconds goes up way too much on volume and it's uncomfortable for headphone users.

[@joannayeung3705]

I am aiming to do a hand stand soon. I can do handstand by the wall now with 10 secs. I have no waist pain. I am aiming to hold the hand stand for at least 5 secs.

[@annad6519]

Who is this viking amazement? Are you real?!?

[@Bromley68]

Thankyou Daemon Targaryen

[@hakzma3582]

Can you make a video about staying lean? Maybe some tips for staying lean.

[@albarndekart9173]

Yeah!

[@oumarh.gassama8063]

As a remedy for mistake 4 you start to listen to Pink Floyd. The Wall is your friend.

[@ktv18]

I make 8 of the 10 if not all of the mistakes listed.

[@zehravigna4873]

How do you make the pelvis rotation ? When I am lying on the floor, I can exercice very well the pelvic rotation, I can rotate my pelvic, because my legs are on the floor and I can take the support from the ground to shift my pelvis. Hovewer when I am on handstand position I am lost, I dont know how to shift my pelvic. I can not command my pelvis. Do you know why and how can I correct it ?

[@zehravigna4873]

Hi, I am very confused about one thing concerning the handstand. I watched many videos where they say PROTRACTION of the scapula should be done in the handstand. Protraction is a curved shape, however we want to have our back STRAIGHT in the handstand. How can you have a straight back with a scapula protraction which is a curved shape ? Could you please explain it, i am very very confused.

[@xdflow021]

Damn bro u look like aquaman😂for real!❤️🙏🏻

[@DepthlessArtist]

Thor at his leanest

[@Sondre_Berg]

😆

[@aryavartmahan8471]

Nothing is miracle, all is hard work

[@prashantsharma1952]

I don't need to practice falling 🤣🤣

[@Gott6666]

My dude! U swedish?

[@akurti]

is being upside down harmfull for your head? after watching the video i tried every step you mentioned since i was working on handstand for a while i can extend my knees on headstand but when i stand up again i get a funny almost chilling feeling on my scalp and eyes is it normal?

[@mojekonto9287]

It is normal. Initially you get your head all red due to the blood flowing down when you are upside down. After some time your body will adapt.

[@zehravigna4873]

Very well explained. But you forgot to explain how to fall back safely when we don't work with wall. I cannot perform handstand, because I am very afraid of falling back. This fear prevents me doing the handstand. If I know how to fall back safely I will have courage. Can you describe me please how I can fall back safely while practicing? Please know that I am beginner and I can not fall by making a wheel movement. Thank you.

[@a_921]

A few years ago, when I tried handstands against a wall outdoors (on grass), I more or less let myself collapse (but tucked my head to protect my neck). If you fall with your body straight, there will be a harsher impact. Try watching parkour tutorials for "safety rolls", I think they might be transferable to this

[@samcrow6900]

This is the real Legolas

[@alucardhellsing3561]

is ur chest solely built by handstand push ups or did u train it?

[@Sondre_Berg]

I trained it hard - through handstand push-ups, planche training and other bodyweight exercises 😊

[@waterhousefrol]

Используя блок с грузами не легче будет научиться?

[@jonathanftw23]

Should I look to the floor while I do a headstand?

[@Sondre_Berg]

Not in a headstand, that will create a lot of pressure on your neck. In a handstand you should always look down though :)

[@weightcalisteniabrasil5707]

🇧🇷🇧🇷🇧🇷🇧🇷

[@niteshbagh5877]

you are a mind reader

[@d821010]

Wow, his abs resemble infinity ♾️ 😅😅😅

[@MONGER2007]

thor

[@mrbrynh]

That lapel is pinned in his throat!?

[@gouraumana9545]

Sondre looks like a Trunks from Dragon ball

[@godusopp5016]

Am I the only one troubling with the sudden blood flow going straight to the head?

[@Jablon136]

Your videos are the best i like them a lot, cool skills, simle tips, you are nice guy, but it seems like you are not so fluid in english so writing down what you want to say should help. Even with more cuts i think it could be a bit smoother.

[@mmmm-pk7hg]

why does he talk so slow its annoying

[@johanliebert69]

Biking in 2023