Handstand Tutorial (See Full Playlist in Description)

[@gmbfit]

Be sure to check out our updated and expanded handstand tutorial series here: kzbin.info/www/bejne/pZKlXoGahtWWhcU

[@gmbfit]

Thanks for the note! We've all got to start somewhere. Just take it a step at a time and you'll get it for sure.

[@gmbfit]

An 11 minute 34 second! You rock! Post a video of that because that's awesome.

[@ozzy110]

The only tutorial where I really learned the handstand BEST TUTORIAL EVER!!

[@gmbfit]

Thank you very much Petr. Glad to here you enjoyed it.

[@MindsCorrupt]

Been looking everywhere for the actual progressions to achieve the handstand and I finally stumble upon this. A thousand blessings upon your life, my Al Pacino-looking friend!

[@gmbfit]

+MindsCorrupt Thanks! Never heard Al Pacino before. Thanks.

[@gmbfit]

Keep working at it, Omar. I'm still learning and improving too. Also, thanks so much for the kind words.

[@fredericbarbe]

One of the best deconstructed ''how to'' I have seen for calisthenics. Awesome!!!

[@gmbfit]

Thanks!

[@Gonzo01]

I agree with Frederic Barbe . This helps us break it down a lot more compared to the other videos. Thanks.

[@gmbfit]

Short, frequent sessions throughout the week are best. Just be careful not to overtrain - if you get tired, give yourself a day in between sessions to rest.

[@Metacarius]

Fantastic! I've looked through all sorts of tutorials and this is the first one that really guides you through the process of getting from the beginning to end. Really appreciate the quality instruction!

[@gmbfit]

All of our coaches have been teaching martial arts for over 20 years, and Andy was a schoolteacher for several years, so sound educational methods are pretty tightly integrated into our approach. Thanks for noticing :)

[@SpiCYTaC0]

this is the best tutorial on yt. funny thing is i got impatient and went straight into the wall work, my lower back started aching and my body was curved like a horseshoe. i realised the cause of this was not mastering the hollow body position. don't be naive guys be patient!

[@gmbfit]

Marcus Wellz Yes! It's human nature to try and skip ahead. And there's nothing wrong with doing some wall work as you continue to strengthen the HB position. But patience in the basics is always key :)

[@gmbfit]

Thanks for the comment, and you're absolutely right. Indeed, there are a great many important things we couldn't fit into this video. Handstands are something you can work on for years and years while still learning new things and getting slightly better all the time. That's one of the reasons they're such a great skill to learn.

[@RachelKing444]

This is seriously the best tutorial for handstands.

[@gmbfit]

Pressing into the HS is a skill I cover in detail in our other programs P2 and F2. There are various ways to do it however something that could get you started would be to work on slowly lowering your feet to the floor from a solid handstand. Do this from a straddle or even with feet together.

[@gerald9113]

i like how you described handstand is a bridge to other advanced technical movements.

[@gmbfit]

+Gerald So It really is. You always want to go do more fun stuff :)

[@gmbfit]

Well it's a good thing you found this video, because it teaches you everything you could possibly need to correct that situation.

[@Vahvafitness]

Great extensive tutorial, GMB

[@gmbfit]

+Vahva Fitness Thanks!

[@gmbfit]

Great to hear that you are having fun and making progress. Go slow and deliberate with it and you'll get it.

[@madbowler6]

this was awesome! I've never done a handstand in my life but I'm gonna nail it soon. no doubt in my mind after watching this! thanks guys!

[@gmbfit]

Thank you! Well, it would help to lighten up but as long as you have the strength in your wrists and shoulders you'll get it with diligent practice.

[@oscarbjornfot4839]

Best handstand tutorial I have ever seen! :D Great job

[@gmbfit]

Great! And thanks for your comment. Keep us posted on your progress.

[@robanaetaber2038]

I am trying to do gymnastics self taught and this helped me a lot

[@gmbfit]

Hey Paul, it really depends on a lot of factors - like your current levels of fitness and what other activities you're practicing. You'll definitely be able to see progress though as you do the practices.

[@Sapapilu]

This video is very high quality. I would just add a word about the design of a handstand training program. In my experience, it is something often not very clear to the ones who approach a skill-based training program for the first time, so I think it deserves a further note. In the handstand practice, it is useful to distinguish two aspects which require a different training strategy to be developed: a merely "physical" aspect and a strictly "skill" aspect. (1) the "physical" aspect is about to be comfortable in an inverted position. I want my wirst to be ready to support my bodyweight while in full extension, I want my shoulders to be strong enough in a fully flexed position, I want my core to be solid so it can stabilize the spine and the pelvis. A program structured in sets and reps works well to develop these qualities, and the sets and reps scheme proposed in the video is very valid. (2) the "skill" aspect is about how to BALANCE in an inverted position. Once I can hold a beautifully alined wall handstand, sets and reps are no more useful. To develop this attribute, it is way better to set a clock on a convenient amount of time, and just play with the movement, only aiming for QUALITY movement. The goal is to feel a good balance even just for one second. No muscle soreness required, no struggles. I want my body to "remember" only quality balance. Moreover, this concept can be easily translated in GMB words: - STRENGTH & FLEXIBILITY programming -> Use sets and reps - MOTOR CONTROL programming -> Use time based sessions. I'd love to hear your thoughts.

[@gmbfit]

Check at the full article ;) gmb.io/handstand/

[@gmbfit]

That's great! I'm really glad this has helped. If you get a chance, upload a video response so we can see your progress (even if it's not perfect). Keep up the great work.

[@EvolutionWellnessCoach]

I have a question about the hollow body hold. I've studied Pilates and one of the main principles is to engage and strengthen the transverus abdominus (TVA) to stabilize the pelvis and lower spine. I've always had difficulty with how I've seen coaches teach the hollow body hold without addressing this issue. We practice hollow body holds at the crossfit style gym that I go to and I continually see people using a lot of rectus abdominus to assist in this movement, I know that because I see the abs "pop up" as they contract and that's something that I've been trained to see as not very effective at actually improving core stability. The cues we would use in pilates are to "imprint" the spine which means to engage the obliques to pull the rib cage and hip closer together, which effectively pulls out the lumbar curve, and then stabilize by pulling the transversus abdominus up and in towards the spine, which, if done correctly and if there's enough strength in the muscle, keeps the abs flat and prevents the rectus abdominus from trying to take over in the movement. I especially see the rectus abdominus taking over as people try to extend and lower the legs when the TVA isn't strong enough to hold the pelvis in the imprinted position against the weight of the legs. In the video above, I don't see Ryan's rectus popping up and taking over the movement, which to me would mean that he's developed the strength in his transversus to stabilize his pelvis against the weight of his legs..and obviously that would be true in his case given how strong he is...but for most people just learning the hollow body hold do you find there is an issue with the rectus abdominus "popping up" and taking over at the expense of building a stronger TVA? How do you address it or does it even need to be addressed?

[@johnfrancis_kennedy]

Interesting point! Thank you for sharing this information...great insight! :)

[@gmbfit]

Solid work! Generally I'd say up to a minute but going for 2 minutes is great.

[@ratheeshkv]

Awesome video! Will try this out. Thanks Nicholas Cage! :D

[@gmbfit]

ratheeshkv You're welcome, but don't blow my cover.

[@tatusha]

GMB Fitness haha, you're cuter than Cage. thanks for the great instruction, I can't wait to learn my handstands!

[@ГеоргийУсов-э8ц]

GMB Fitness How often should I practice a handstand?Every day or 3 days a week as an addition to my regular routine (pull-ups, push-ups, holds, dips,etc.)

[@gmbfit]

As often as you like.

[@Kilo_of_Milk]

ratheeshkv lmao

[@gmbfit]

We recommend the method we showed. What's why we showed it. Kicking up and flopping against the wall with no control is definitely easier, but I've never seen anyone learn to do a clean, freestanding handstand that way...

[@Elk0990]

I spend a great amount of time with my hands too hehe...

[@ciccarellom71]

You know I have been looking at many videos on how to get in shape. And I must say that I like the way that you break things down in order to progress. I appreciate that.

[@monyetguru]

very good tutorial! :D and you look like nicolas cage :D

[@gmbfit]

Hi Joshua. How's your form? Try holding it with a straddle. This is a bit easier and will help with balance so you can work on hand/shoulder/torso positioning. Keep us posted.

[@j1mcnulty1329]

You look like Nicolas cage... Thanks a lot for the tutorial!

[@MrOlbi87]

+Joshua McNulty OMFG, cannot be unseen

[@SeanMerrick]

+Joshua McNulty i shouldn't have read this comment

[@gmbfit]

+Joshua McNulty Thanks. Now please go buy copies of Con Air for all your friends.

[@chtdv]

The most complete tutorial for a beginner ever seen! Great stuff, thanks!

[@gmbfit]

+I-Yang Chen Thank! Glad it could help!

[@aleph2d]

What I want to know is, can I get good at doing handstands by just watching your video over and over again?

[@gmbfit]

+Scott Volk No. You have to watch Con Air. ;)

[@gmbfit]

Hahahaha, thanks, Jero. Really glad you saw the error of your ways... ;) Let us know if there's anything we can help with.

[@gmbfit]

Both are great. Depends what other skills you'd like to also get.

[@singchew4763]

Best tutorial on handstand . I’m doing a lot of racing out handstand hope I can move my feet away n hold it a few seconds

[@gmbfit]

Well, you could do any kind of pressing moves, especially vertical presses. But continuing to practice them for longer durations will help too.

[@gmbfit]

Glad you like it. Cheers!

[@1PPPete]

Wow, thanks for this video this is how a tutorial should look like. Not extremly long but quite in-depth with progression phases and perfect form. Very appreciated!

[@Wil_Dasovich]

Timeless Video!

[@gmbfit]

as long as we have hands, this will be relevant :)

[@elisekate1754]

I've just restarted gymnastics after 9 years out of it. I can only hold my handstands for a couple of seconds now and while I can do a few more advanced things I'd like to improve the basics before going any further. I think this will definitely help... thanks a lot :).

[@gmbfit]

Yes, if you want a solid handstand. However, you can always keep working towards your hollow body as you are working directly on the handstand. Line work (the shape/position of your handstand) is something that all of us continue to work on.

[@gmbfit]

Good question. You can do the HB holds and some handstand attempts every time, but trying to fit everything into one workout isn't going to help. The idea is to progress from one level of skill to the next one once you get strong at the basics. Focus on one variation at a time. The article linked in the description explains it more thoroughly.

[@Daluke61]

Performing handstands never crossed my mind until Anthony mentioned it, along with this link. It looks like it'll be a challenging assistant exercise for me to work into my routine. Great instructional video... thanks!

[@trombonemunroe]

Thanks for this methodical and painstakingly detailed description of exercises to master the handstand, and introduce other exercises it can lead up to. Really helpful for those of us who are trying to come up!

[@gmbfit]

Very happy that you enjoyed the video. Keep us posted on your handstand progress!

[@smilebabyitsamy]

Definitely one of the best handstand tutorials I've come across!

[@tianyou85]

That was an amazing tutorial. I've been skinny my whole life but always wanted to get the physical performance of a gymnast and feel free move my body beyond everyday limits. I started working out to build up strength even though I am 28 already. With this wonderful guide I definitively won't give up. Loved this, thank you so much!

[@Guishan_Lingyou]

Awesome tutorial. I followed these steps and can now do a very clean freestanding handstand for almost two minutes. Thank you GMB! (took me several months, though I was also working hard on Olympic lifting most of that time. Made much faster progress while taking a couple of weeks off from lifting.)

[@gmbfit]

My best flexibility advice it to start by checking out the several hip mobility videos we have on our channel and then probably buying our Focused Flexibility program. But start with the free stuff. It might be all you need.

[@gmbfit]

Glad to hear that it was pretty easy for you.

[@Jojoloreoluwa]

Hands-down the best handstand tutorial I've seen(no pun intended). And trust me when I say I've seen tons of 'em. Great job guys!

[@gmbfit]

Thanks! Glad you liked it.

[@gmbfit]

Well, thank you very much! Glad you enjoyed it.

[@markhenderson3771]

This is excellent. Very thorough. Thank you for walking through each step. It's refreshing to see it all with such clarity.

[@gmbfit]

+Mark Henderson We are so glad you like it . Please keep us posted on how it works for you!

[@gmbfit]

Good to hear. Yes, please keep us posted.

[@gmbfit]

Glad that you figured out what the problem was. :)

[@YNimer]

Thank you GMB and Ryan for this, the hollow body positions and L-stand helped me make major improvements!

[@gmbfit]

Practice, practice, practice! The handstand isn't something that most people get right away. Focused and continuous practice is what it takes to get it.

[@gmbfit]

Thanks. Glad you like it.

[@gmbfit]

Use a wall and just practice on your kick ups. In the beginning you might hit the wall but you can work on kicking up with control and not letting your feet touch the wall. Once you can do that you can move away from the wall and do they freestanding.

[@raden9ka]

thanks a lot man! after a lot of failed attempts i tried to do your exercises and finally got balance for 3-5 sec

[@xmind22]

Thank you so much for replying! I have been practicing my handstands and hollow body holds to better my handstand. I am also working on my shoulder strength. Your video showed me light!

[@olgaleonova4662]

I have been struggling to find a tutorial that would help define the steps that I would need to work through to be able to do a handstand. I am happy to report that I can now do hollow hold and hand stand facing the wall for 1 minute each! This step-by-step tutorial has given me the motivation that I need to accomplish my goals. Thank you!

[@gmbfit]

Nice work Olga!! Glad you are seeing the progress you want toward the full handstand!

[@cykelstativdk]

6:04 haha i love this guy! Great tutorial!

[@84ND3R5N4TCH]

Finally! A useful handstand video! I'm actually getting there now :D

[@gmbfit]

Thanks Kalpesh. Cheers.

[@sakinney3]

Thanks Ryan. I'll spend a little time with that L-stand, that's a new one for me. For the wall-supported handstand, I'm currently doing 5 holds of 55 seconds each, shooting for 1 hold of 2 minutes. When I get to 5 holds of about 90 seconds, I'll test the single hold for 2 minutes.

[@iv4oooooo]

Thanks man, the hollow body instructions was my missing piece of the puzzle for my planche, front levers and handstand progression :) You're awesome!

[@salmon19]

Best Tutorial on KZbin THANKS! I'm 6'3 260 and totally dedicated to doing this, despite my weight. Any advice heavier people. I have strong shoulders, the L stand is easy for me. Thanks again for this!

[@harlemw651]

BEST tutorial I've seen on working up to a handstand! Thank you. Now I feel confident that I'll be walking on my hands soon! :-)

[@thuraiya1156]

This is the best toto urial in KZbin I would never do a handstand without this video

[@gmbfit]

Very cool to hear Paul. Congrats!

[@gmbfit]

Keep us posted, Adam.

[@gmbfit]

We usually recommend doing skill work first if you combine them, so do the handstands before rings.

[@christinegooddy1573]

I love these videos. I never did handstands at school as I never felt strong enough, having this guidance to improving strength and technique is wonderful. Thank you so very much GMB! ❤️🌈🙏

[@gmbfit]

Where to look actually depends on where you are and your balance. The key is just to look at something. Usually the floor is the clearest immobile thing. However, be sure not to bend your neck too much in order to do it - you want to keep a neutral spine if possible.

[@psycholollipopquinn6626]

Thank you so much.. I have been able to do handstands against thing and push away enough to do push ups but never straight into free handstands ... This helped so much

[@gmbfit]

Thanks for your valuable contribution.

[@gmbfit]

BTW, you can also work your handstands on the days that you aren't performing ring work. Even if you are doing something on those days like leg work it would be just fine.

[@gmbfit]

I cover that in the P2 program that we have but one of these days I might do a tutorial for YT on it. :)

[@stiga888]

best handstand tutorial out of them all out there, no doubt.

[@gmbfit]

Thanks! Enjoy working on it.

[@christinenelson2939]

OMG! Thank you so much it helped improve my handstands! My first try i held it for like 4 seconds!

[@darianacosta73]

I really like this guy, so friendly and helpful and I've never met him.

[@zzaaaism]

really one of the best tutorials on the handstand!! keep up the good work!!

[@gmbfit]

It's always good to breathe. ;) Breathing is of course a very important part of having a solid handstand. Work on being able to breathe normally throughout the progressions and this will help you with solidifying your freestanding HS.

[@TRUERYU]

Got my first HS last week, in part thanks to this vid, so thanks! My form was bad, but happy to just have held it. :) Now on to improving it!

[@pamphlex]

Thanks a lot! This is the best tutorial have seen about handstand yet.

[@lyuboss]

Best handstand tutorial! Much appreciated!

[@michaelk8537]

I am less interested in handstands themselves, but I really like the idea of adding wall handstands and wall walking as they can give me confidence for more in the future. Thanks for this video.

[@gmbfit]

In the beginning stages, it really doesn't matter. As you come closer to a perfect handstand, different balance points will feel more comfortable than others and allow a slightly different HS technique.

[@boyeesevilla]

Thank you!! I feel motivated to master my handstand again.. Thanks for providing such a clear structure!

[@gmbfit]

Thanks for checking it out. Good luck getting back into the handstand work :)

[@gmbfit]

Yeah, it's tougher than it looks for sure. Definitely bend your knees in the beginning, and only straighten them when you can keep the lower back down against the floor.

[@Tarabulus]

Very nice video! Good pacing, simple instructions, great sample videos. I thoroughly approve! I recently switched from just pumping iron to a more calisthenics-orientated workout and I'm going to start working on my handstand today!