The handstand is one of the most exciting skills in gymnastics. It looks impressive, builds total body strength, and teaches balance like nothing else. But if you have never done one before, it can feel a little intimidating.
The good news? You don't need to nail a perfect handstand on day one. The best way to learn how to do a handstand for beginners is to break it down into simple, repeatable drills. These handstand drills build the strength, balance, and body control you need, one step at a time.
Here are the best beginner handstand drills to help you get started.
Jumping straight into a full handstand without any preparation is a recipe for frustration. Handstand drills for beginners exist for a good reason. They teach your body the right positions, build the muscles you need, and get you comfortable being upside down.
Think of drills as stepping stones. Each one trains a different part of the skill, whether it is core strength, shoulder stability, or balance. When you put them all together, the handstand starts to click.
The key is patience. But with consistent practice, even total beginners make real progress.
Before you flip upside down, your shoulders, arms, and core need to be ready. These two drills are a great place to start.
Start in a push-up position with your feet against a wall behind you. Slowly walk your feet up the wall while walking your hands closer to it. Go as high as you feel comfortable, hold for a few seconds, and walk back down. This builds shoulder and core strength while getting you used to supporting your body weight on your hands.
Get into a plank position with your hands under your shoulders. Lift one hand and tap the opposite shoulder, then switch sides. Keep your hips as still as possible the entire time. This drill trains balance, stability, and the shoulder control you need to stay steady in a handstand.
Both of these handstand drills are simple to do at home and need zero equipment.
Being upside down feels strange at first. That is completely normal. The more time you spend inverted, the more natural it becomes.
Place your hands about six inches from a wall and gently kick up so your heels rest against it, with your chest facing the wall. Focus on keeping your body in a straight line from your hands to your toes. Squeeze your core, press through your shoulders, and hold for 10 to 30 seconds.
The wall gives you support so you can focus on alignment without worrying about falling over. Over time, try to hold longer and rely on the wall a little less.
This is one of the most effective handstand drills for beginners because it teaches you exactly what a good handstand position feels like. Programs like ​tumbling and trampoline classes give beginners a chance to practice these skills on professional equipment with trained coaches guiding every step.
Getting into a handstand is half the battle. The kick-up is where timing, coordination, and control all come together.
Stand tall with your arms overhead. Step forward with one foot, shift your weight, and kick your back leg up while pressing your hands firmly into the floor. Start small. You don't need to get fully vertical right away. Just practice the motion and get a feel for how much power you need.
Using a wall behind you is a smart safety net while you learn. Kick lightly, let your feet tap the wall, and focus on controlled movements rather than big, wild kicks. Controlled kick-ups are one of the most important beginner handstand drills because they teach you how to enter the position safely.
As your strength and confidence grow, you will need the wall less and less.
Yes. The L-handstand is one of the best handstand drills for building core control and proper alignment without the full balance challenge.
Place your hands on the floor and your feet on a sturdy bench, box, or low chair. Walk your hands back until your body forms an L shape, with your hips stacked over your shoulders. Your legs stay parallel to the floor while your arms are straight and vertical.
Hold this position for 20 to 30 seconds. It is harder than it looks. Your core has to work hard to keep you stable, and your shoulders get a serious workout too. This drill mimics the upper body position of a full handstand while keeping your feet closer to the ground.
Absolutely. Practicing on a hard floor with nothing around you is one thing. Practicing on padded mats with coaches who know what they are doing? That changes everything.
A safe, supportive training space gives beginners the confidence to try new things without fear. ​Ninja and fitness classes are a great example. They combine strength training, coordination work, and body control in a fun, high-energy setting that builds the exact skills handstands require.
During the school year, ​Open Gym is another way for kids 8 and under to practice movement skills in a relaxed setting. Parents stay and supervise while their child explores trampolines, mats, and more.
Your first trial class is free for new families and can be scheduled any time. No commitment needed.
Handstands don't happen overnight, and that is perfectly okay. Every wall walk, every shoulder tap, and every wobbly kick-up is progress. The drills above give you a clear path from total beginner to confident handstand holder.
If your child is ready to build strength, balance, and confidence in a fun and safe environment, ​join us today and discover programs designed to help every young athlete grow.
How long does it take to learn a handstand as a beginner?Â
It depends on your starting strength and how often you practice. Most beginners see real progress within a few weeks of consistent handstand drills. Patience and daily practice make a big difference.
Can kids practice handstand drills at home?Â
Yes. Many beginner handstand drills like wall walks, shoulder taps, and kick-ups against a wall can be done safely at home. Just make sure the space is clear and a soft surface is nearby.
What muscles do handstands work?Â
Handstands primarily work your shoulders, arms, core, and upper back. They also improve balance and body awareness, which are important for almost every sport.
Are handstand drills safe for young children?Â
Yes, when done with proper supervision and age-appropriate progression. Trained coaches in a gym setting can guide children through safe drills that match their ability level.
Do I need to be flexible to do a handstand?Â
Some flexibility helps, but strength and balance matter more for beginners. Focus on building core and shoulder strength first. Flexibility will improve naturally as you keep practicing.
