Absolute beginner handstand tutorial - NO REQUIREMENTS NEEDED!

If you are trying to learn how to do a handstand from the very beginning, there are already many tutorials and videos available online. The title for a given video might say “Beginner Handstand Tutorial”, but many that I’ve seen assume you’ve already gone through some steps that you may not have yet gone through.
Particularly, many assume that the wall assisted handstand is the first step, but this is far from the truth. Becoming comfortable upside down, in a handstand position by conditioning your fear of falling; building up to the required strength; and developing awareness of your body in terms of your spine, your pelvis, your legs, and your overall stability - these are the foundational building blocks to getting started on your handstand.
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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[@Sondre_Berg]

If you want to learn from me, I now have an app with all my programs available here: www.bergmovement.com/movement-trybe-app There are strength and handstand programs for all levels, almost 100 workouts and over 1000 exercise progressions :)

[@graffitiman9961]

Is this paid app 7day trail and ...

[@Sondre_Berg]

@@graffitiman9961 7 day free trial then a monthly subscription. The price depends on if you apply for regional (or other) discounts, but full price is 20USD per month

[@k.5425]

Wait, after the headstand how do you progress to the handstand?

[@k.5425]

You end up just teaching the headstand but not the handstand...

[@PawelKolat]

The app is great and so are the videos. I've had many attempts before but this time I feel I'm progressing. For me it seems the hardest was the hand balancing. I've had reasonable headstand before and some reasonable strength but really addressing the fear of falling over your back and making it super comfortable with the wheel out technique, then all the different progressions in your program 2 seem awesome and really helpful. I'll post with my progress. Thanks for the video content on here and the app.

[@hillarywilkins7395]

I’m almost 69 & am at the walking my feet up the wall & walking my hands in but getting down has been awkward so thanks for the info and definitely going to work on the headstand now also the cartwheel - I used to do all these things as a flexible youngster now I’m starting at the beginning again!- all part of my 70 challenges/ new things before I’m 70!

[@Sondre_Berg]

That’s very inspirational 😊 I wish you all the best in these endeavours 🔥

[@madeline569]

That's such a cool challenge for yourself. Keep it up :)

[@diogoperroni1]

Very cool, but please be very careful with cervical herniation. It's a genetic trait, but such training may enhance your tendency towards it. I'm recovering from one and it's not cool

[@omegamanGXE]

>69 nice ( ͡° ͜ʖ ͡°)

[@jameschesterton]

How is it going?

[@im_skrunkly]

I hate how all the popular handstand tutorials say that you can learn it in 5 minutes and they have 4 million views while something that is actually useful has a fraction of that. But please, stay how you are, I will always choose this type of channel.

[@Saypov]

People tend to believe in something which is what they want rather than what is actually true

[@jadeliang]

This is the most in-depth and beginner-friendly handstand tutorial I've seen, thank you so much!

[@Sondre_Berg]

I am glad you enjoyed it 😊

[@johnkarpierz9147]

@@Sondre_Berg I effing love your chest!

[@maddi110]

You got my like at 'learning to fail'. That's life advice for mastery!

[@johannes01]

so true man! so important!!

[@yobabyyo]

I like how he gets right to the business of controlled falling as step 1. That's different than most other videos on handstands and I feel like it's a useful way to build it up. Then he moves on to strength...again, he's building up the toolbox before even beginning with the "handstand" per se. I like it and I'm going to try this method!

[@BlueBobbin]

Progress update? 🙂

[@petrap.7256]

How is it going with the handstand?

[@DorotaGabal]

I'm definitely a fan of learning to fail successfully and safely to buld the comfort to push myself and progress.

[@ate2997]

My biggest fear (besides landing on my back losing balance): my parents finding out im walking up the wall with my feet 😂

[@skiatauli]

Hahahaha....and how would they find out? Do you leave your marks up on the wall? Or ...

[@carriemorrow6635]

A true beginner handstand tutorial! Thank you so much. I’m 40 and my 10 and 13yo daughters and I are all learning the handstand. They are significantly better than me 😂

[@rme1383]

Did you succeed?

[@matrhein]

„How we can be safe even though we are falling“. The secret of taking control of the movement with what leverage is left to control is an almost stoic approach and perfectly taught. Wonderful execution, Sondre, this is a way deeper skill on your side than the handstand.

[@Sondre_Berg]

I am happy you like my way of approaching this and coaching 😊 It is definitely true that coaching and teaching is a skill too that must be trained. I have every intention to keep developing my skills as a coach alongside my personal movement journey

[@jennpiach]

Use 2 Mats , put pillows around u to give u alittle security if ur afraid of hurting urself.

[@susankovacs8678]

I learned handstands in the swimming pool. I was comfortable upside down and controlling my fall back to standing. Then I took to land mostly in grass. Balancing is fun. Thank you for doing this video.

[@marys6147]

I was thinking the exact same thing! 👍

[@RobertBruen_Official]

Yeah ! Learn in swimming pool - it definitely helps

[@millename]

Were you with your head under water? Or was it at the edge of the pool and you fell into water? To me both are much scarier haha

[@RobertBruen_Official]

@@millenameyes 😊 my head underwater and standing on my hands ! It’s a good way to start !

[@lilith_speaks_out]

Yes, a cartwheel step-by-step video would be awesome! I'm 36 and slim, but in the very beginning stages of calisthenics. I feel so weak, but your videos have been extremely helpful. You're very encouraging!

[@ronneville8477]

I agree

[@moha.w.5297]

I think the most underrated thing regarding the handstand is forearms strength

[@malikmarez1407]

No, you need to know Ohms’ Law first

[@supadupagaming]

@@malikmarez1407 don’t forget the theory of relativity bro that’s also important

[@Keldeo-gx]

I dont think so, even a kid can practice handstanding and they basically have no forearm strength

[@Delta-xk4qf]

@@Keldeo-gx Kids also weigh way less than the average adult so it is easier to hold themselves up

[@o_sch]

@@Keldeo-gx kids can also do a ton of pullups and tons of pushups They weigh like nothing so their muscle/weight ratio is quite high The key is retaining that as you get older which removes a lot of the work that many have to go through

[@MichaelDynieYoga]

By far the best handstand tutorial that's beginner friendly I'd ever seen. I've been teaching them for a decade and never thought of teaching "How to fall" as a first step. Brilliant!

[@userneron288]

Hi Sondre! I found you're channel from the collab that you did with Magnus. This video is actually exactly what I need. I want to study Sport Science and we have an entrance exam with a block Gymnastics. I'm really scared of going upside down, but this is the perfect progression that I needed. BTW you're strength and balance is astonishing! Keep it up!

[@irrwegeirrwege255]

7 minutes in and already the best and thought through approach I've seen

[@johannes01]

this vid is amazing!

[@AllArePreciousToHim]

I love how you really break everything down! Learning how to fall safely is so important! Thanks for sharing!

[@GodfreyMann]

When I was 13 years-old, I saw a kid doing handstands on a skateboard on his driveway…it was so cool, so I persuaded him to teach me. Unbelievably I had it nailed down within 30 mins - the trick was to practice kicking up and very slowly building up to 180 degrees. I quickly learned how hard to kick-up and if I ever over-kicked then bending my legs legs 90 degrees at the knees stopped me falling over on my back. Within 2 days of practicing on his drive way, we transitioned to a steeper longer hill, first starting near the bottom and gradually working our way up the hill. By the end of a couple of weeks, we had it perfected and were going shooting down the hill at speed in a perfect ‘Y’ poise with toes pointed to the sky. Incredibly, in the two years I did this, I never once got out of control and didn’t have a single accident…bizarre! Wind forward 40 years and I’m watching this video thinking…”there’s no way I can do that!”…only one way to find out. Sondre, thank you for giving me an opportunity to relive my youth!

[@Vehemiteplease]

Haha be safe! Did you do it?

[@devonbrennan6125]

You actually did a handstand on a skateboard going down a hill. That’s a little unbelievable.

[@blueberrymomo4497]

The best handstand tutorial I've ever seen hands down and I've been watching them for a decade as my intrests in calisthenics, gymnastics and acrobatics never changed.

[@jdavenport7496]

Wow, this is amazing - thank you! After watching this video I was able to do my first unassisted headstand, and I yelped with joy. I don’t yet have the strength to move very far up and down the wall for the handstand, but now I feel empowered to start building that strength using this exercise. You’re awesome 🤩

[@kimdeen2662]

Thank you for the tips and step by step instructions. You’re a great teacher! I practice yoga and I’m now tackling the handstand and these tips are most helpful.

[@marindafaasen7185]

Thanks! Best headstand tutorial I have seen thus far. The falling part is definitely my biggest obstacle. I will definitely start to practice that

[@janathecookie]

Wow, super helpful! I'm not a beginner at handstands, I can already stand freely for like 30-50 seconds, but I've been plateauing there for the last 6 months because I'm lacking the shoulder and core strength (and a bit of shoulder flexibility) to keep up a straight position for longer. I wasn't really sure how to work on that, but you've just given me a bunch of great exercises! Thanks for that! I'll be sure to try the walking up and down a wall and some headstand variations :)

[@explorer9276]

Thank you for this. Nobody else really talked about removing fear/getting comfortable being upside down as much as you, and the headstand use for body awareness is really unique because no one else really talks about this as well.

[@xuannguyenluong]

Your explanation is gold. It’s solving problems for a beginner like me who is not used to be upside down and do not have enough strength but did not know how to start until I saw this video 😍

[@elcee04]

I'm so glad I found this video. I've been struggling with this for so long. I especially appreciate you showing how to fall, which hasn't been shown to me at all!

[@carloscaparroslledo1130]

This is priceless, it's actually the very first of your videos I watch and I instantly knew I had to subscribe

[@lauramantis5826]

I could cry because I finally made it just a few seconds but I'm in the way. Thank you so much ❤️

[@SofiLindaHermosa17]

LOVE LOVE LOVE this tutorial, so much of what you said applies not only in handstands, but in life! 🙂

[@thereservedarmadillo]

Your format and presentation is remarkable. I love the mastery you have and your excellent flowing descriptive vocabulary. Subscribed and munching through your content for sure - Big beautiful thanks!

[@wendydh1212]

I’m glad you addressed the fear. No one talks about that part and I struggle with that the most when trying to learn the handstand.

[@genittpicciotti4060]

I started implementing your methods just a few weeks ago, & for the first time in my life I was able to hold a handstand for a few seconds before losing balance. :') THANK YOU!! 🙏🏼

[@Projeiq]

when i started video, and listened first 60 sec i can clearly understand, you r the one who will teach me how to do it)

[@Sondre_Berg]

I am happy to hear that 😊 I hope I can provide you with quality education you deserve 💪

[@davetay44]

Awesome, best one I've seen so far. My new years goal is to learn to handstand by the end of the year. Every tutorial I've watched just says how to do it, but I fall lots and as a complete beginner, it really is quite scary. But this one, teaches you to be comfortable and how to fall FIRST. Brilliant. Still not comfortable yet, but been practicing the fall and I'm definitely growing in confidence. I feel once I'm completely confident in my fall ability, the handstand itself shouldn't take too long. Thanks Sondre

[@TheForbiddenProtein]

this man is my savior😨 probably the only one out there who truly knows how stuff works

[@RicardoCosta88]

I have no clue how I never saw your videos! You are by far one of the best instructors on KZbin at the moment!

[@tarokitano4021]

I really really enjoyed this tutorial. He teaches it's okay to fall and in fact learn how to fall. Getting conformable in discomfort to become comfortable. Thank You Sondre!

[@normanquednau]

My biggest bottleneck is the consistency of my practice… honestly. This is by far the best and simplest method I know. Thanks!

[@ahmedabdul]

After watching this video... I 100% got my confidence back. Thank you for this beautiful video. Much love.

[@ds7900]

Perfect video, Sondre. This is definitely a practice I will need to ease into. I thank you immensely for posting this, and I will start practicing today 🙏 .

[@June-qw4mc]

This is wonderful! Learning how to fall safely, in order to hold balance is definitely the answer. Because often when i practice such upside down positions, what makes me lose my balance is my fear of falling. Thanks!

[@Danyelsc]

Bro! This is gold! In your last video I watched that I don't have to be too strict about form and now I'm gaining more time balancing, and now I see the steps to gain control in my lower body, I'm sure that if I add this to my training it'll help a lot. This is awesome, thanks bro !

[@Sondre_Berg]

I am glad you found the videos useful 😀

[@l.a.1477]

Spot on video! My biggest problem was always battling the fear as it felt as an unnatural/dangerous thing to do with my body.

[@johannes01]

how is it going with your handstands?

[@klausnielsen1537]

What a calm, well thought out progression through both the emotional and physical development I need. No one else does this... Anywhere😊. You have a gift for explaining development and recognising pitfalls in people. Will done indeed!😊

[@rocasag91]

Thanks a lot Sondre for these secrets that you are sharing with us. I'm 58 of age and I'm doing this handstands stuff. 'H ad 6months challendging practice! It is not perfect but I keep on doing it! Thanks again for your generosity !

[@ntouakantou]

This video is amazing. Thank you for sharing your knowledge with so much kindness, it is highly appreaciated !

[@jmart3605]

For en gammel mann som meg selv er tipsene dine helt ypperlige! Takk for alt du deler med 👍🏼😊

[@dmd7472]

I’m an old man. I’ve just subscribed and I’m really grateful. Thanks for the video and inspiration.

[@serenatamilia]

I’ve never done handstand in my life cause I always felt uncomfortable upside down. But now that I’m training the headstand I feel better. Probably I’m gonna reach the handstand soon. 😁 Thank you 🙏

[@Sondre_Berg]

I am so happy to hear that😊 let me know however it goes 👍

[@ahmedabdul]

I am also in at the same journey do let me know how it went for you 😃

[@millename]

Have you reached it?😊

[@joedagoe9952]

Headstands have helped me build strength too. This is a good tutorial. You understand what it's like to be a beginner. Thanks. My main problem is not being able to trust (or rather use) my fingers because they're too weak, like in a frog stand, for example.

[@vixa4444]

Dude..This video beats all videos related to hand stand tutorial, thank u for ur work ❤️

[@tay6807]

I’ve just booked a yoga retreat and I wanted to learn something fun before I went and your tutorial is so calming and straight forward that it’s currently 2am and I’m doing handstands around my room

[@W12ardOfOz]

Thank you! I think this is the best hand stand tutorial for beginners that I've seen so far. Very helpful!

[@bernb]

That makes so much sense, thanks a lot! I love to encounter experts on a field, the difference is always super obvious compared to what the mainstream teach.

[@blacknblue7912]

2 minutes in the video and I already liked the video 👍from the bottom of my heart. This is the best handstand tutorial video on the planet. You my friend Sondre berg understand the human structure much more deeply than other calisthenics gurus out there, not just physiologically but psychologically. Kudos to you my friend. Thank You and all the best!!! 😃

[@shashankvats753]

Wow, that's a really great perspective, being comfortable upside down. Big up to you, thanks

[@sadienio6166]

i’m just starting this video today as i want to be more confident in my body’s ability and learn new things :) i’ve always been scared of being upside down. this video makes me believe it’s possible 😁

[@macklyn]

That's brilliant, thanks! Practicing falling is the perfect technique to get me to finally learn this.

[@davidw2033]

As a former gymnastics coach, Sondre has broken the progressions down perfectly here. Great video

[@nihen34]

Totally on point tips, calm but interesting way of explaining things. Great video, thanks.

[@lukibug]

Brother, your learning to fall tutorial is 🔥. Thanks for including that!

[@Ncop343]

You are the best. Not everyone has a talent/instinct to do that (like me), and you clearly teach us from the ground 👍

[@anastasiamiroshnikova1007]

Amazing. I always wanted to do a handstand, and I thought that the problem is in the strength only. Now I know that the other problems are also comfort and awareness.

[@angakingtutube]

OMG, you've hit the nail on the head on my biggest fear about learning to do the handstand -- the fear of falling -- backwards. I took a handstand class yesterday that I totally sucked at because of that fear, and no matter how patient the instructor was I couldn't get over that fear even when he said he's got my back. Thank you for this video showing me how to overcome my fear of falling -- by learning how to fall, getting strong enough and developing awareness. I'll definitely want to master the art of falling, learn the headstand then I'll feel comfortable learning & diving into the handstand. You've just gained a new subscriber! Now I want to learn how to cartwheel 😍

[@rynade7210]

This truly is gold. Just the tutorial I needed. Thanks for the video!

[@johannes01]

how long can you hold it now?

[@kiana7871]

Omg where is that mic hanging on

[@UnexploredDepths]

Baby

[@Loki_editz-ww6wt]

I think 🤔 he use sticker tape

[@Khandr0_]

Really intelligent approach! I have been practicing for over half a year. I am getting there but I would definitely get more out of my time if I saw the video earlier and follow this guide! LOVE the wheel out fall video!! Thank you so much!! And yes to cartwheel video!! It would be great!!!

[@johannes01]

yess this was so valuable!

[@iamjustinuk]

Hey Sondre, KZbin recommended me this video randomly and, although I wasn't much interested in performing handstands and similar moves before, I'll certainly give it a try now. I'm just amazed by such movements; I guess, I wasn't that interested because I didn't see myself doing that. But I want this to change! My biggest struggle is being upside down for longer than just a motion; I mean, I can do a somewhat proper cartwheel and I don't struggle with being upside down because it's only for a short time until I'm standing again. Thank you!

[@leaves4low49]

Thank you so much!! I've been waiting for this and I know its going to be so much help. I've always been afraid to move away from the wall even though I can balance without it after kicking up. I hope this helps me overcome that.

[@Sondre_Berg]

Hope it helps :) keep me updated

[@6SoulHunter9]

Excellent video. This is really good quality content. And I feel like you make the video just as long as you need it to be. You don't make it shorter or longer to play the algorithm. And that's refreshing. I hope that your channel grows, because the quality is really top notch!

[@Sondre_Berg]

Appreciate that :)

[@AntonyLe55]

this was super awesome! lots of progressions and safe, too! Thanks, Sondre!

[@luca7979]

thank you so much! This video made one thing clear, which seems to be the most important to me: learn how to fall. Then you won't be afraid anymore and get comfortable being upside down way faster

[@gonzsori]

I really love this video. I’m 64 and definitely I’m practicing this tutorial!! I think I’ll make it👍🏽

[@williemalile]

Finally, something I can actually do. I just need to work on the placement of my hands.Thanks for the lesson it actually worked!😁😁😆😊

[@itsmeparul]

This video is absolute gold! I am yet to find a better video on handstand. Thanks Sondre! 😊

[@TellMeWorld]

Just learned to handstand in 7 DAYS and published the whole progress on my channel! Thanks for the tips Sondre!

[@davidf4163]

I am very happy to say that I was definitely thinking along very similar lines, but of course I was missing many of the details that can make a very big difference ! The best introductory tutorial that I have seen, very well done new subscriber here !

[@buubuu5479]

Hey bro i needed this kind of handstand tutorial for a long time.thank you♥️

[@turtlelearns3d]

Wonderful breakdown for beginners! Never seen it explained like this. 😊

[@flowsy8545]

You have a great atmosphere! Enjoy the slow-approach-concept. Happened often that i found so called beginner videos that clearly were not for beginners or did set unrealistic expectations like those nice "from zero to planche in 30 days" - videos ;).

[@johannes01]

really refreshing approach!

[@markusdunnbier2516]

Hello Sondre, I've watched a couple of your tutorials and all of them are superb. Even though you're becam almost superhuman in you're own capacities you are still aware of the struggles whe starting the journey. Hence, your beginner drills like learning to fall and how to fine tune drills by removing complexity and/or weight etc. are super useful. I've struggled quite a while now in learning the handstand (I'm 60) but now it seems like I could get a grip to it, having quire a progress already. Thank you so much

[@Alan.DL7]

This is great beginners stuff. No BS! Great content, happy that I've found your channel. One good tip that I learned from experienced people is to record yourself while practicing. Is the best way to start looking at things that might need correction. Sometimes we believe we are doing a great pose or technique but once you look at the video you realise this might not be the case and then you can adjust and be more aware of those details.

[@johannes01]

Just straight to the point awesome information!

[@bratatouille]

We tend to not notice the progress were making, or forget we're we were at some point, so recording yourself is also a good way to see your own progress!

[@turnipbeybladespinner7836]

this is the first time i see someone teaching viewers how to FALL from a handstand. that fear of falling was the reason i stopped learning it fully, so really big thanks for the video m8.

[@davidprietoc]

It feels so clever to begin with learning to fall, just genius!

[@ifrsmasterclass]

The maneuvers with a "head" stand was really fresh advice. Thanks!

[@MrsKarate-gi9pl]

Thank you for this video. I am trying to learn headstand for the first time. I will be watching your video like a hundred time in the next month :)

[@stillnessinmovement]

very good description. falling well is a great skill. I like russian systema falling work for this purpose. removing fear and creating comfort and balance.

[@wilhelmhesse1348]

I fail to see why Sodre Berg's channel doesnt have more subscribers, at least a million to be honest 💯 the content and tuturiols on calisthenics are amongst the best on KZbin or anywhere else...thanks Sodre and keep doing what you do 💯🙏

[@ianelynn9049]

I am so excited to learn more I love the beginner part of your training extremely knowledgeable for me thank you so much

[@johannes01]

how is it going with your training?

[@poopcatapult2623]

Secret bonus hint: Try the first steps in a swimming pool with lowish depth (around 1m depending on your height). Helped me both becoming comfortable with turning upside down and learning to fall, because no matter how you fall, nothing will happen.

[@Sondre_Berg]

That’s a great tip 👍

[@krippaxxuseredarlordofthes9940]

What to do against the water in your lungs?

[@repowave9653]

​@@krippaxxuseredarlordofthes9940 what i mostly do is eat fish before i do it

[@Phillink]

@@krippaxxuseredarlordofthes9940 build an aquisator first

[@elianeliria1130]

What an amazing tutorial, thanks for sharing. This is incredibly helpful !

[@tranquil2372]

Thank you so much for this tutorial! You are a great instructor. And thank-you for presenting in English.

[@SZgun]

Thanks for this tutorial.. I love the wheel out fall. Ive been training handstand w/ wall hold but started to lose motivation. Back then I would crawl in, hold for the best that i can and crawl out. I have this fear of falling down but after this video and your coaching, Just after less than half an hour I managed to get more confident falling down.

[@Sondre_Berg]

That’s great to hear 😊 Learning to fall is over an overlooked art 😜 I bet that with this confidence, you will definitely up your game and progress faster 😊

[@ceciliepedersen5575]

This is mind blowing helpful - im progressing so much faster 🤯 please do a tutorial on cartwheels for complete beginners as well 🙏 🙏

[@Arr-runz]

Bro I am just starting my handstand and this guy helped me out of all the tutorials out there ik I'm late on this video but thanks 👍

[@fwoggangidk]

That's kinda nice. I did not think about practicing the fall, so this video did help after all!

[@zzzzzzz1zzzzzzzzzz1z]

Beautiful wall color/furniture by the way! Ah and the trousers and the view of your muscles too :) - most of all thanks for the Tutorial! started now to try it myself with your tips.

[@bhartimoryani2993]

Today is the first time I saw this video. I will begin to follow this from tomorrow onwards and will update the progress after a month when I will be comfortable with falling. I have seen many handstand videos, but I really liked this one because of how well you taught all the movements in this... Thank you, Mr. Berg

[@Sondre_Berg]

Looking forward to hedring back from you then 😊 Best of luck in your handstand journey 🔥

[@k.5425]

Update please😊

[@igiaeosphoris9825]

Love the way you are breaking it down man. amazing stuff.

[@johannes01]

yess so good!

[@silsituacions4272]

Omg!! Finally a tutorial that teaches how to fall!!!! Thanks so much!