{"id":249422,"date":"2025-10-24T21:28:17","date_gmt":"2025-10-24T21:28:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/249422\/"},"modified":"2025-10-24T21:28:17","modified_gmt":"2025-10-24T21:28:17","slug":"how-to-do-a-handstand-workout-tips-trainer-advice","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/249422\/","title":{"rendered":"How To Do A Handstand: Workout Tips, Trainer Advice"},"content":{"rendered":"

\"Estimated6 min read<\/p>\n

Several years ago, at age 60, Mona Weiger decided to give her son Kyle\u2019s online fitness program<\/a> a go. His video tutorials focused on mastering handstands\u2014a move Mona \u201cnever dreamed I\u2019d be able to do,\u201d she says. But she joined to support her son.<\/p>\n

Just two months later, the formerly sedentary court reporter was able to kick up and hold without wall support. \u201cEventually, I could hold for five seconds, which actually felt like five minutes,\u201d she says. <\/p>\n

Today? Mona can remain in a handstand for 30 seconds at a time\u2014and she\u2019s not done yet. \u201cThe thing about doing handstands is that you\u2019re always reaching for the next goal,\u201d she says, adding that she\u2019s now focused on improving her alignment. Beyond the physical perks, she\u2019s gained self-assurance. Holding back tears, she says, \u201cThe more consistently I practice, the more confidence I gain.\u201d <\/p>\n

The upside-down feat became popular in CrossFit workouts, which took them out of the purely \u201cmeditative context\u201d of yoga and gave them more of a (deserved) strength halo, says Kyle Weiger, a yoga instructor and creator of the Handstand Coach Kyle Weiger<\/a> app. Also thrilled by the interest is Gabrielle Lyon, DO<\/a>, a fellowship-trained physician and Women\u2019s Health advisor, who incorporates the move into her own workouts regularly. <\/p>\n

\u201cWe tend to take fitness so seriously,\u201d Dr. Lyon says, \u201cbut play is a powerful training tool. Handstands remind us that training can be joyful, creative, and skill-based.\u201d She adds that the exercise is a unique and downright fun challenge because it mixes strength, balance, and control. \u201cIt\u2019s gymnastics for grown-ups.\u201d <\/p>\n

Even if you never fully nail the hold, the process of working up to it improves overall strength, body composition, and performance. It reinforces body awareness (a.k.a. proprioception) and coordination. \u201cA handstand is the full-body control package,\u201d Dr. Lyon says. The prep \u201crequires upper-body strength, particularly in the shoulders and wrists; a strong and engaged core; and good mobility through the spine and hips.\u201d Up next, all the secrets from the handstand elites, plus a detailed workout to build the skills\u2014and enjoy the playtime along the way.<\/p>\n

\"howArturo Olmos<\/p>\n

Photographed at CrossFit Central Downtown in Austin<\/p>\n

8 Tips To Master The Handstand1. Aim to train at least three times a week.<\/p>\n

If you wanted to be a better runner but ran only once a week for two miles, you\u2019d see slow progress, Kyle explains. The same goes for handstands. You don\u2019t need hours each session; just 15 minutes of drills (like the workout here) at the end of your regular strength workouts can make a difference.<\/p>\n

2. Don\u2019t skip the warmup.<\/p>\n

Kyle makes sure his wrists, shoulders, hips, and hamstrings are warmed up, and he spends time in a seated straddle position, he says. \u201cI\u2019m getting loose. I\u2019m getting mobile. I never ever handstand cold.\u201d This one is easy if you\u2019re incorporating handstands into a regularly scheduled strength program that already includes a solid warmup. <\/p>\n

3. Hit the wall.<\/p>\n

After warming up, spend a few minutes holding handstands against a wall for 30 to 60 seconds each time. \u201cWe\u2019re just trying to accumulate time under tension and get our body to adapt to the position,\u201d Kyle says. Dr. Lyon also likes the idea of starting by kicking up to a wall. \u201cFace the wall if you\u2019re working on body alignment, or back to the wall if you\u2019re working on getting comfortable upside down,\u201d she says. You can also get used to the feeling of pushing through your hands and being upside down by placing your hands on the floor and feet on a chair (so you\u2019re in a pike position), adds Angela Gargano, CPT<\/a>. From there, practice lifting one leg at a time.<\/p>\n

4. Kick things up a notch.<\/p>\n

\u201cEnd your practice with a little playtime and see if you can kick up and hold it,\u201d Kyle says. \u201cWhen you\u2019re new, this part makes up a very small part of your practice, but you can try to catch some balance for three or four seconds, and then spend the rest of the time chasing that feeling again.\u201d Rest for a minute between attempts. <\/p>\n

Want to go for a pull-up? Get our Ultimate Pull-Up Plan plan here<\/a><\/p>\n

5. Perfect the fall.<\/p>\n

An often overlooked skill is knowing how to bail out, says Gargano. For example, you can bend your elbows and do a forward roll out of your handstand, or turn out of it as if you\u2019re going to do a cartwheel. <\/p>\n

6. Breathe through it.<\/p>\n

\u201cBreath control and bracing are underrated,\u201d Dr. Lyon says. \u201cYou have to be able to create tension through your whole body and breathe at the same time. It\u2019s like active meditation in motion.\u201d <\/p>\n

7. Grab a camera.<\/p>\n

Visuals are invaluable for improvement. \u201cConsider filming yourself,\u201d Dr. Lyon says. \u201cWhat feels straight often isn\u2019t. Seeing your body in action gives real-time feedback.\u201d <\/p>\n

8. Tap the experts.<\/p>\n

Kyle suggests investing in some sort of coaching program, whether it\u2019s his own; another online series, such as the one from the Calisthenics Training Center, which has a virtual three-phase program; or a yoga studio in your area that offers in-person handstand workshops. <\/p>\n

\"howArturo Olmos<\/p>\n

Photographed at CrossFit Central Downtown in Austin<\/p>\n

5 Moves To Build Your Handstand Strength<\/p>\n

Create a base of core and shoulder strength for handstands with this workout from Angela Gargano, CPT<\/a>, six-time American Ninja Warrior competitor and creator of Pull-Up Revolution<\/a>.<\/p>\n

Instructions: Do each of the following moves for 30 seconds, one after another, and complete 2 to 3 sets total. Do the circuit as a warmup before your regular strength session, or on its own, up to four times per week.<\/p>\n

Plate Overhead Shrug\"plateJustin Steele for Women’s Health<\/p>\n

Model: Sarah Warshowsky<\/p>\n

How to: <\/p>\n

Starting on both knees, grip a weight plate with both hands and press it overhead with arms fully extended. Keep core engaged and shoulders relaxed. With plate overhead, lift shoulders as high as possible toward ears (as if you\u2019re shrugging), squeezing traps at the top. Hold briefly, then slowly lower shoulders back down to starting position. Repeat.Plate Kneeling Windmill\"plateJustin Steele for Women’s Health<\/p>\n

How to: <\/p>\n

From a stable half-kneeling position, hold a plate flat on one hand and, using your other hand for support, extend the arm with the plate overhead like a serving platter. Engage core and keep shoulders down. Hinge at hip and rotate torso, opening toward the plate above, and lower torso as far as you can. Keep spine long and eyes on the plate. The plate should balance horizontally on your hand, arm long, the entire time. Reverse the movement to return to starting position. Repeat on the same side, then switch sides.Ball Roll-In\"ball<\/p>\n

Justin Steele for Women’s Health<\/p>\n

How to:<\/p>\n

Start in a high plank position with hands on floor directly under shoulders and top of feet resting on a stability ball. Engage core and keep body in a straight line from head to heels.Slowly roll the ball forward by driving palms into floor and pulling knees toward chest, keeping hips elevated and core tight. Once the ball has rolled in as close as is comfortable, reverse the movement by extending legs and rolling the ball back to starting position.High Plank\"high<\/p>\n

Justin Steele for Women’s Health<\/p>\n

How to:<\/p>\n

Start in a high plank pushup position with hands directly under shoulders and body in a straight line from head to heels. Keep core engaged, shoulders pressed down away from ears, and neck relaxed. Hold this position, maintaining a flat back, breathing steadily.<\/p>\n

Knowledge boost: Strengthening the erector spinae (muscles along the spine) and transversus abdominis (the deepest abs) can \u201cfavor good execution of the handstand,\u201d per a study in the Journal of Functional Morphology and Kinesiology. Cue those hollow holds, ball roll-ins, and planks!<\/p>\n

Hollow Hold\"hollow<\/p>\n

Justin Steele for Women’s Health<\/p>\n

How to:<\/p>\n

Lie on back with arms extended overhead and legs straight on floor. Engage core and lift shoulders, arms, and legs off floor simultaneously, keeping lower back pressed into floor.Hold this position, keeping neck relaxed and core engaged.Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Lettermark\"<\/p>\n

Caitlin is\u00a0a health and fitness journalist based in New York City. In addition to Women’s Health, she writes for publications including\u00a0The Wall Street Journal and Runner\u2019s World.\u00a0She’s completed 12 marathons, including the six World Marathon Majors, is semi-fluent in French, and volunteers as a greeter on The High Line. Follow her on Instagram<\/a> or LinkedIn<\/a>.\u00a0<\/p>\n