Handstands: They look impressive, sure. But these gravity-defying feats offer far more than just a cool party trick. They build shoulder strength, improve balance and coordination, and teach you fundamental movement skills that translate to almost every sport or activity.
Whether you're a calisthenics enthusiast, yogi, or simply someone looking to level up their body control, these two beginner handstand exercises are powerful tools. But before you kick up into the air, you need to create a solid foundation. That's where these two essential drills come in.
Two Beginner Handstand Exercises
1. The Cartwheel Off the Wall
Mastering the cartwheel is your safety net in handstand training. It teaches you how to fall gracefully and safely, building your confidence to explore more challenging handstand variations. Here's the breakdown:
- Pike Variation: Walk your feet up the wall into a pike position (90-degree angle at the hips). Push your shoulders toward your ears, internally rotate one hand, and cartwheel to the side.
- Straight Variation: Walk your feet all the way up the wall, keeping your hands as close to the wall as possible. Push your shoulders toward your ears, internally rotate one hand, and cartwheel to the same side.
- Superset with Free Cartwheels: Practice cartwheels both on the wall and in free space to improve your comfort and confidence.
2. The Wall-Assisted L Handstand
The L-handstand is a key shape to master because it's a natural transition point during handstand kick-ups. It also provides a lower center of gravity, making balance a bit easier. Here's how to practice:
- Static Holds & Floats: Walk your feet up the wall into a pike position. Lift one leg, keeping your body in a straight line and toes pointed. Use your hands to find balance and float momentarily. Return to the wall, then repeat on the other side.
- Switching Legs: Find your L-handstand. Hold for a few seconds, return to the wall, then switch legs and repeat.
- Finding Straight: From the L-handstand, lift your legs to a straight handstand. Hold briefly, then return one leg to the L position.
Prerequisites
Make sure you have adequate shoulder strength, shoulder flexion, and wrist extension before attempting handstands.
- You should be able to complete 5-10 floor push ups. Work your way from push ups on an elevated surface to push ups on the floor.
- You should feel comfortable performing push ups and planks with an open palm. If not, be sure to stretch your wrists multiple times a day. Use the Wrist Stretch seen in the video at (2:37). Do not persist if you have pain. Mild discomfort may be okay.
- You should also be able to get your arms and spine flat against the wall as seen in the Wall Shoulder Flexion Test in the video at (2:55)
- If you’re unsure about these prerequisites, build targeted mobility and strength first—the free movement library has tutorials for all of it.
Key Points to Remember
- Practice Smart: Add these drills to your upper body training days or as a stand-alone practice, ideally before strength work when you're fresh.
- Consistency is Key: Start with a couple of sessions per week and gradually increase frequency as you gain strength and confidence.
Ready to Take Your Hand Balancing to the Next Level?
Hand balancing is one of my favourite things to coach. If you want a structured path—from the fundamentals (including mobility) all the way to the handstand and beyond—that’s exactly what I build with my 1:1 coaching students.
Don't just dream of handstands; start your journey to mastering them today! Start with these drills and unlock a whole new world of movement possibilities.
Thanks for watching & reading! With gratitude,
Jared F.
Movement Coach | Evolve with Jared
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