How To Do A Handstand (FREE ROUTINE)

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In this video we talk about how to do a handstand. A movement that really attracted me to bodyweight training. Everything in this video is described in full below with the routine at the end .
Leave a comment down below if you enjoyed, disagree or have any other questions!
Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.
Ardour: www.ardour.life
Use discount code “ARDOURTOM” for 10% off.
DOWNLOAD THE ROUTINE: goo.gl/PZ4PVy
INTRO - 0:10
PART 1 - WRISTS - 1:27
Preparation - 1:49
My Wrist Routine: goo.gl/0X5X8i
Perform 10 reps with a 10 sec hold on the final rep for both exercises and stretches.
Importance for balance - 2:44
Progression 1 - Frog Stand - 3:35
Focus on using your handstands to balance as described.
Per set, perform holds of 20-60s.
PART 2 - MOBILITY AND BODYLINE - 4:50
Shoulder mobility - 5:38
Emmet Louis’s article: goo.gl/wYBzwk
/ emmetlouis
Perform as a circuit of exercises. 3 rounds, 3 times a week is plenty of volume.
Bodyline drills - 6:44
Antranik’s bodyline video: goo.gl/oZvvld
Select a drill that suits you. My favourite is the hollow and arch body.
Per set, perform 20-60s in your selected drill.
PART 3 - PROGRESSIONS - 8:00
Form cues - 8:31
Elevate your scapula, lock your arms and keep your body tight.
Progression 2 - Elevated Pike Hold - 9:43
If you struggle to get into a stacked position elevated the surface further or improve shoulder mobility.
Per set, perform holds of 20-60s or 10r + 10s hold.
Progression 3 - Wall Plank - 10:32
Focus on elevating the scapula and maintaining your body line.
Per set, perform holds of 20-60s or 5r.
Progression 4 - Handstand kick ups - 11:17
Get more comfortable in a less controlled inverted position.
Per set, perform sets of 10-20 kick up attempts.
Progression 5 - Wall Assisted Handstand - 12:00
Back to the wall is easier and chest to wall is harder. Focus on form cues.
Per set, perform holds of 20-60s.
Progression 6 - Wall Assisted Handstand Leg Flutters - 13:17
Use either the back to wall or chest to wall handstand for this progression.
Per set, perform holds of 20-60s whilst attempting the leg flutters.
PART 4 - HOW TO MAKE YOUR OWN ROUTINE - 14:46
Perform it daily - 15:10
Use either the full routine or the reloaded routine on a daily basis.
Adjust intensity based off recovery - 15:42
Recommend to perform the full routine 3-5 times a week with deload sessions on the rest days.
The routine explained - 16:20
DOWNLOAD THE ROUTINE: goo.gl/PZ4PVy
Additional reading:
gmb.io/handstand/
MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
goo.gl/PfOoyL
PROJECT PLANCHE PLAYLIST:
• Project Planche
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

[@BodyweightWarrior]

Hi guys! The much requested tutorial is here......make sure you download the free PDF in the description. A lot of time, thought and effort went into producing it and this video. Also it's by birthday....so consider it a gift from me to you. Enjoy :)

[@kylekidder3949]

Well then... Happy Birthday!

[@galaxxy09]

Happy bday :D!

[@BodyweightWarrior]

galaxxy09 +Kyle Kidder Thanks dudes

[@BodyweightWarrior]

***** Im 22 fella :)

[@neverendingweekend]

@tom, in face to wall assisted handstand, can you do a video on how to safely bail (fall over) from that position?

[@neilcooper1018]

Hi Tom, having criminally neglected my flexibility over the past 53 years I decided to do something about it and turned to KZbin for ideas. After scrolling through many many videos I came across your beginners flexibility routine which I’ve started doing. In a very short space of time (about 4 weeks) I’ve certainly seen improvements. My ultimate goal is to be able to do a free handstand from the standing position. I’m relatively fit, not obese, I guess I fall into the bracket of ‘skinny fat’ at about 78kg and 24% body fat. I’m not sure it’s even possible to learn this skill at my age but I would really love to be able to do this as my ‘party piece’! This is the first time I’ve ever posted a comment on KZbin, I know you’re a very busy person and as much as I would love a reply I’m not expecting one. I just want to say keep up the good work, keep the videos coming and thank you for inspiring me. 😁

[@felisha7293]

Hey, I am 60 and female, and in decent shape. It took me 2 months to get my kick up into a handstand against the wall, and now I'm doing toe taps/flutters and managing a balance for a second or 2. You are not too old, but you do have to be smart and careful. I've had no injuries, and my eventual goal is the free middle of the room HS for maybe 10 seconds. Still a ways off, but I was THRILLED when I began to consistently kick up and get up, lol! I managed a nice soft barely hit the wall kick with a straight foot (watched a lot of yoga HS videos) so I am hopeful I can get off the wall one day. Good luck to you too!

[@felisha7293]

sorry to hear you've had to stop. I get a few twinges in my upper back on the left side, but nothing that stops me. I do a lot of back stretching exercises afterwards. I'm impressed that you got the kick up in one day!

[@Holozara]

@Dan Don I have scoliosis and doing a handstand on the wall didn't hurt at all it felt great so you either are doing it wrong or you need to see a doctor.

[@kaababdullah842]

Ahh it’s okay if he didn’t ephyrae actually u were quite late in this video

[@dhruvsuresh2512]

this tutorial so deep Adele Rollin in it

[@BodyweightWarrior]

gph.is/1Uv1f6H

[@Annathegangbanga69]

@@BodyweightWarrior oh

[@xxpowwowbluexx]

😂

[@aurelienyonrac]

I love how you reference other great guys. So helpful.

[@arjunwijayaratnam1986]

I find that really "pushing hard" with you shoulder into the ground helps stabilising the core. That was the key element for me from going to wall-assisted to free handstand. I always ended up with my legs off-balancing me after the kick. But really thinking about pushing hard into the ground helped a lot!

[@mrnaizguy]

Same with me! It also straightens your line quite a bit!

[@Delta3angle]

This is one of the best handstand tutorials Ive seen out there!

[@BodyweightWarrior]

Thank you fella, glad to help :D

[@helenewilliams3735]

Thank you so much Tom. I just did my first handstand this week!! Appreciate your assistance very much. Stay healthy, well and happy. Life is better upside down!

[@CyborgNinja442]

Dude...simply amazing. I started my calisthenics journey watching calisthenicmovement videos and I am generally biased towards their stuff. But, you really make the best videos on skill progressions on KZbin. Every time I want to refresh my memory or expand my skill set, I find myself watching one of your vids. Damn good job man.

[@dan_4531]

Why are you biased towards calisthenicmovement?

[@jankavandermerwe4335]

Your description is SO USEFUL don't ever stop doing it

[@SScanada]

It's grateful of you to provide links to other people's work. Most like to keep their learnings to themselves.

[@pascha-j]

Hands-down the best YoutTube handstand tutorial out there.

[@Momo-yl3hs]

1:27 preparing wrist 3:41 frog 9:46 10:38 walk wall 7:10 7:16 7:33

[@LukeJonesMOVE]

Massive help man. Appreciate the hard work that went into it too. Great job!

[@BodyweightWarrior]

Great to hear dude! I appreciate this comment :)

[@kylemac_]

Im trying to get to a 10 second handstand, ill make a video when i complete it! Wish me luck im at 4 seconds now!

[@gracewelch6967]

Thank you so much for making this! It’s obvious you put a lot of work into it. I just downloaded Trybe last night and am so excited to get started. I have been attempting wall handstands for a few months and I have not made much progress. I am looking forward to working on quality over intensity. Cheers

[@Ankit-wx5sk]

Finally the video which i was waiting for desperately from my one of my favorite KZbinr is out . Thanks bro please never stop making videos and i hope people will soon recognise you for to the hard work you put in your videos

[@BodyweightWarrior]

Awesome man! I hope this helps you nail your freestanding handstand. Thank you for the kind words :)

[@Ardour]

One of the most thorough handstand tutorials out there. Awesome video!

[@BodyweightWarrior]

Thanks team :)

[@jonathanlip8327]

3months of strength training done ..i am ready to start this stage thanks for the tips 👍👍👍👍👍

[@BodyweightWarrior]

good luck with your journey to handstand!

[@LeeJayRobertson]

Sooooo thoroughly covered!!!! I can't tell you how epically perfect this has been for me! I love doing your routines and watching your videos ✨💪🏻❤️ thank you so much ✨🙏🏻

[@MuEnViFitness]

Awesome work Tom. You are not aware of how much of a help you are for us who are starting on this!!!

[@MuEnViFitness]

I will be sure to do so mate!

[@michelledepew6169]

Omg thank you so much for this!!! This is so informative and in-depth. I’m so inspired to try handstands again but with knowledge on the best form.

[@BodyweightWarrior]

You're welcome Michelle, best of luck handbalancing :)

[@Huukuu]

Thanks for the video. I've been wanting to do the handstand for some time now but only recently started to practice more. Your tutorial is really well made. I know videos like this one take a lot of time and I appreciate it. What I find hard for myself is keeping the stands and planks for an extended period of time. I can go to 30 seconds and perhaps a bit more but it's a true struggle at the end. Balance is also quite hard. I have no problem with the handstand against the wall but a little of balance I fall.

[@BodyweightWarrior]

Keep grinding dude and results will come :)

[@welshdragon2008]

Must Keep your arms straight during the frog stand so you are not loading your biceps only. In a straight arm frog stand, you spread the weight up through your arms and into your shoulders. Its safer.

[@yaircohen9664]

Just wanted to say that your channel is awesome! It's inspiring authentic and knowledgeable. Keep it up you help me in so many ways you won't even imagine. Thank you

[@edumeseguer8530]

Complete, clear and perfectly organized. You're video couldn't have been of more help, gonna put it into practice right away

[@BodyweightWarrior]

happy to help, good luck balancing :)

[@stefanf4352]

This is the perfect explenation how to perform the handstand from zero. Thank you so much for the video, it helps me and sure a lot of other people a lot!

[@badwitch5]

This might be one of the most brilliant handstand tutorials I’ve ever seen 🙏🏼

[@DefqonVegan]

Can't wait to start practicing all of this! Awesome video dude :D I will get this handstand!

[@anandalifestyle5882]

Your content is of top quality Tom, Love how you break it down & even go above & beyond to provide your viewers with PDF downloadable material. Keep up the exceptional work man!!

[@BodyweightWarrior]

Thanks! happy to help out :)

[@adriankohli9885]

Thanks for all the great content Tom! I'm right now on my way to finally become that mobile, limber, complete athlete also thanks to your videos. Keep up the good work and greets from Switzerland.

[@rollo6292]

Tried doing the frog stand, fell sideways and my knee landed on my iPad. RIP

[@BodyweightWarrior]

Nooooo! That sucks

[@rollo6292]

+Tom Merrick (The Bodyweight Warrior) yeah, the home button fell off but it still works though haha👍🏽

[@jsbfkdls]

Thats kind of funny but i know your pain, ive done the exact same thing but with my phone

[@saibanthy8183]

best handstand tutorial by far.

[@pablom695]

thanks Tom, great work, appreciate the time and effort you put into it.

[@hklegends982]

Huge thanks for posting this video and associated information up here. I'm absolutely determined to master handstands after thinking for years that I'd love to be able to do them, but have been stuck at the leg flutter wall handstand stage for a couple of months now. Seeing this video though, I think I have gone too far too fast so am going to work through this methodically now that you've provided such a wealth of knowledge. Thank you again.

[@FernandoAlamilloM]

Happy birthday!!! Awesome routine. Thanks

[@beausalgado]

This is great, Tom. Really quality. You're a hero.

[@Hannah-sj7lk]

Hey Tom, thank you so much for sharing this helpful video! I used to practice handstands every now and then but your video finally made me understand that I need to practice more consistently and I figured out how to use my hands for balance and that my shoulder mobility was lacking in order to get a handstand that doesn't look like a banana ;) I've practiced your routine for a couple weeks and got my first 10+ second handstand hold today, which was an amazing feeling! :D Thank you for inspiring and teaching me and others to improve my flexibility, mobility and calisthenics skills. I'm really exited to learn more skills and keep working on my handstand :)

[@kierenbonner8419]

thanks man, this video gave me more knowledge than the other 100 or so ive watched. hitting subscribe looking forward to learning with you. thanks again man.

[@jochunho]

Hello Tom, greeting from Taiwan. Thank you so much for your super informative channel, I’ve been following you for a while, your advice on handstand and flexibility training helps me a lot, and the information you provide saves me a lot of time searching. Thank you very much for the excellent work.

[@michaelconner5732]

Another solid video. Thanks for the links! Keep up the quality work.

[@BodyweightWarrior]

Welcome mike :)

[@shaylalandon]

Exactly what I was looking for. This is very helpful. Thanks so much for this Tom!

[@williamnunn8847]

I'm getting small time now 5s, however lack sensitivity and correcting my line. I will work on this.

[@epineykingdom]

Hi ! Thanks for the video ! Let’s kick my first 2018 goal : handstand !!

[@M1ndBurn]

Amazing content bro

[@navjyothora4034]

Just found what I was looking for, great work

[@serbeef7974]

Happy birthday mate, have an awesome day. Thanks for all the value you give through these videos. P.s I love the Mexican scrambled eggs recipe you showed in your vlog a few weeks ago. It's so good

[@BodyweightWarrior]

Thanks Chris! Yes, that makes my day haha. It's such a nice twist :)

[@vedishplays]

Great video as always

[@HexBore13]

What a fantastic video. Really detailed, structured programme. I'm recovering from Golfer's elbow at the moment, and this is just the sort of project I need until I get better. Thanks Tom.

[@BodyweightWarrior]

Glad to help my good man :)

[@Peeps86]

10:33 Progression 3: Wall Planks

[@dexistence19]

This is truly fantastic. Thanks Tom!

[@BodyweightWarrior]

Thank you as always bro :)

[@yesukheich6134]

Thanks for the great video Tom. Happy Birthday!

[@BodyweightWarrior]

You're welcome and thank you!

[@YusuFit]

You are actually awesome man!! Thank you very much for these advices

[@gingercore69]

If you had to chose 7 bodyweight excercises to make a routine, wich would you choose? My choice would be handstand pushups, muscle up, squats, lunges, pushups, sissy squats... Maybe bridges too?

[@Darrell1977]

This deserves so many more views!

[@BodyweightWarrior]

Thanks dude, it's going :)

[@danloxton791]

Perfect. Nailed it with this vid TM 👍 Project Planche and Handstand it is then. Best blog on the net. Subs increasing too....the word is out.

[@BodyweightWarrior]

Good stuff Dan! Let me know how your progress goes. Ah too kind...slowly but surely ;)

[@SkyIsForFlying]

Great video! You should make more of these type of tutorials

[@BodyweightWarrior]

Thanks Goku haha. I have a few I've made including the press to handstand and the bridge. Request and you may receive :)

[@galaxxy09]

Been waiting for something like this for ages! Cheers!

[@BodyweightWarrior]

Let's get training then!

[@MarekLichtenberg]

I do like this HS tutorial! Very helpful, thanks mate 🧉

[@habitwhisperer6113]

Knowledge bombs! Thank you Tom!

[@CacheTaFace]

Thank you so much, this is really great information!

[@nickynocknoo]

Great stuff Tom, thanks for this!

[@BodyweightWarrior]

welcome buddy :)

[@SoulBladeM]

Incredibly detailed tutorial! Currently I am making your PDF into my own notes in my little notebook. One thing I am confused about: on the deload days we don't do any handstands at all yet you repeatedly say to practice handstands everyday. Can you clarify on this please? :)

[@BodyweightWarrior]

Awesome man, I really encourage you to customise and edit to fit your needs. Yes, so when I say practice daily I mean work towards your handstand daily. This can be the handstand but it can also be mobility and wrist prep. When you're new to handstands, training them daily can be too intense for the wrists. This is why I recommend using at least a couple of deload days just focus on building yourself back up. Once you are more experienced you can certainly do some sort of handstand daily :)

[@shambolicentity]

"I want to break the wrist down into two parts." That's pretty brutal. I just wanted to learn to do a handstand. 😛

[@amelieradix7102]

your videos are amazing!!!!!!!! :)

[@mat_leo]

Thank you so much for this video.

[@BodyweightWarrior]

You're welcome fella!

[@tomakram872]

awesomeness bro love your channel hope you carry on this channel

[@BodyweightWarrior]

Thanks Tom, great name ;)

[@louisebarby2255]

brilliant!, love the progressive approach, thanks for sharing :)

[@JNith]

very nice in depth tutorial. ty for this

[@BodyweightWarrior]

You're welcome dude, get training :)

[@r.b.4611]

Great tutorial man, great.

[@MRbubblegunner]

Hey Tom, is there a mistake in your pdf file ("How to do a handstand") ? Located in the exercise library: "My wrist routine": A6 - Wrist *Extensor* Stretch... Did you meant Wrist *Flexor* Stretch btw? Because it is called like this in your Wrist Prep for Handstand video (Wrist Flexion Stretch)

[@ronja4567]

Perfect perfect thank you :D

[@zehravigna4873]

Can you explain, for a beginner, how to fall BACK ? I can not do the wheel movement, I can only fall back but I am very afraid of that and this blocks me performinf handstand. Can you describe please how we can fall BACK safely ?

[@andreafreely9308]

I love this, it's so helpful, thank you! However I found the background music too loud and overbearing - is it really necessary?? Your voice is enough!

[@BodyweightWarrior]

Thanks dude an sorry about that. Honestly background music is 100% necessary but maybe I'll turn it down :)

[@adamano3381]

15:00

[@cab711]

i reckon if you have anterior pelvic tilt, poor shoulder mobility, cant pike then you would have to work on those before even considering this?

[@atelierjogi]

However handstand is still difficult for me, your video helped me :)

[@juanofthekind]

thanks a lot. I was stuck in my progression.

[@BodyweightWarrior]

You're welcome. Where were you stuck?

[@juanofthekind]

Thanks for answering, I can hold the wall assisted for a minute but my balancing position just suck, I'm guessing that I'm going back to frog to practice my balance, I will send you a email with more details cuz I thing im doing way to many accessory exercises

[@BodyweightWarrior]

Hmm. Have you tried the leg flutters? I think you'd find them very beneficial. As I detail in the PDF make sure you have plenty of handstand attempts too. The frog stand may be too basic for you but it would be an interesting test. If you can't balance it then you know where you weaknesses lie :)

[@juanofthekind]

actually i just did it lol . yes i can do sets of 40 secs. i tiping yousomting that i will send to your facebook with all my routine.

[@BodyweightWarrior]

go for it :)

[@tmfazlul]

man how many Handstand videos u got

[@dnhg9730]

Great, thanks man! But what about involving the headstand?

[@MrSchafonator]

that was a lot of work i guess, but it was worth it! i love it, helps alot :)

[@BodyweightWarrior]

Awesome fella, glad I could help :)

[@osamaferrario6661]

Best tutorial i've seen so far . I have a question , Do i need to do all those Exercises or just choose 1 of each part ?

[@BodyweightWarrior]

1 for each part. I would try to work through all progressions to assess weak points :)

[@osamaferrario6661]

Tom Merrick Thanks men , a lot .

[@fitnesscontent]

Nice Video bro ;) Can you post a tutorial for a One-Arm-Handstand?

[@BodyweightWarrior]

I would but I can't. It's not a movement I can do or one that I have looked into. Maybe one day :)

[@olitonottero7620]

thanks

[@mhead81]

maybe somone talk about showderblades u depress or push

[@mlnikon9434]

I just started calisthenics and found your channel, you are very informative. I am severely overweight and out of shape and have started with the elevated pike hold with hands on a stool. Do you think if I stay consistent training 3 times a week I can get to a handstand within a year? I have gotten my nutrition on point and just need to start building strength now as I lose weight I know it will get easier.

[@lukehumes2402]

Anyone else keep thinking that dot on his wall to the left of his head was something on their screen?

[@danloxton791]

PS. Happy Birthday.

[@nfalf6374]

Why i dont found this earlier? 🤦‍♂️

[@thomharrison3662]

Hi! What is a 'German Plank'? I can't find anything about a plank specifically referred to as that. Did you mean the 'German Hang'?

[@finnoXkhmer]

Hey Tom Merrick and everyone else. I have reached my handstand (straight form HS) to 40-50 seconds. I have been stuck to this amount of time for about a month now. But last two days I trained handstand, I couldn't hold even till 10 seconds. Simply couldn't kick up and stay, I fell backwards almost immediately, and I wonder what's wrong. Before my routines I felt more confident and stronger than ever, but still for some reason I failed worse than ever. Any one can enlighten me what is wrong?

[@marceasy2315]

May be you're overtrained. Try to take some days off

[@faffounette]

It's been more than 2 months and I still can't find my balance. But I ve been kicking over and over. I didn t try to hold the inverted position for more than 10 sec. I ll try holding it for longer and will see.

[@NikolaYdv]

Thank you sooo much!

[@BodyweightWarrior]

welcome my man :)

[@MuEnViFitness]

Heyyyy as I told you I was gonna do it so came back here as it is an awesoem video. Why would you wanna do more mobilization at the end of the routine? Thanks Tom

[@BodyweightWarrior]

hello again haha. Depends on how bad or good your mobility is. I personally suck so need lots but others might need less. Apply it to your own personal ability :)

[@MuEnViFitness]

ouh ok. Wrist mobility is decent, shoulders tho... haha Tahnks!

[@hammadalhinai6272]

So should you stop doing your regular workouts and start doing the handstand routine I workout 3 times a week

[@m260297]

great video! keep it up the good work! should i do this routine after my normal workouts or reserve one day of workout just to do this? or use the deload version after my normal workouts?

[@BodyweightWarrior]

I would suggest putting them at the beginning of workouts if you are combining the two as handstands is learning a skill so highly neurological. Perform it as needed really. 4 days a week of the full routine should provide plenty of stimulus :)

[@tikionize5082]

thank you for routine

[@BodyweightWarrior]

You're welcome! :)

[@adamh954]

Awesome Tom, just about to start this routine this week and excited for progressive based results. Also I am currently doing your daily stretching routine, and im keen to get my pancake compression up. Would you say the daily stretching is enough to achieve this, or your loaded mobility routine should be included as well? Thanks!

[@BodyweightWarrior]

Awesome dude I wish you the best of luck and feel free to tag me on Instagram @TheBodyweightWarrior for form checks and progress. Light daily stretching is a good start. I probably would combine this with loaded mobility 2-3 times a week :)

[@marianunez259]

8:05 9:40 3:57

[@LarsRyeJeppesen]

Thanks! Great

[@BodyweightWarrior]

welcome dude :)

[@ImagineBreaker20xx]

Nice tutorial 😃 what do you think about superman plank and headstand? It really works for the handstand? PD:Name of the music please? ☺