How to teach a handstand: 93 drills, step by step

You teach a handstand by building a straight body line with open shoulders and body tension, then training each phase: step out, swing up, joining the legs, holding and stepping down. This series covers the handstand on floor, from first support shapes to free holds. It is for coaches of beginners through competitive gymnasts, women and men.

93 video steps · floor, floor-men

Step 1 of 93, free: Handstand Floor 1

The phases

1. Starting position and step out: stand tall with arms by the ears and take a long step with arms, torso and leg in one line.
2. Swing phase: drive the heels up first, not the hips, as the hands reach the floor.
3. Joining the legs: bring the push-off leg to the swinging leg at vertical with straight arms and open shoulders.
4. Handstand position: hold one straight line, head between the arms, pushing tall through the shoulders.
5. Step back and end position: bring the last leg down first and finish standing as you started.

Before you start

The gymnast should be able to support body weight on straight arms for several seconds, hold basic body tension and be comfortable upside down and rolling.

Common mistakes

• Shoulders not fully open: the gymnast compensates and the line breaks.
• Chest pushed forward: leads to a hollow lower back and overextended hips.
• Head out of line: balance is harder to find.
• Hips thrown up first on the kick: the body arrives in a pike instead of a straight line.
• First foot landing too far away when stepping down: hard to return to stand.

Coaching cues

• Push tall through the shoulders
• Heels up first
• Squeeze, one straight line

All 93 steps

1. Handstand Floor 1
2. Handstand Floor 2
3. Handstand Floor 3
4. Handstand Floor 4
5. Handstand Floor 5
6. Handstand Floor 6
7. Handstand Floor 7
8. Handstand Floor 8
9. Handstand Floor 9
10. Handstand Floor 10
11. Handstand Floor 11
12. Handstand Floor 12
13. Handstand Floor 13
14. Handstand Floor 14
15. Handstand Floor 15
16. Handstand Floor 16
17. Handstand Floor 17
18. Handstand Floor 18
19. Handstand Floor 19
20. Handstand Floor 20
21. Handstand Floor 21
22. Handstand Floor 22
23. Handstand Floor 23
24. Handstand Floor 24
25. Handstand Floor 25
26. Handstand Floor 26
27. Handstand Floor 27
28. Handstand Floor 28
29. Handstand Floor 29
30. Handstand Floor 30
31. Handstand Floor 31
32. Handstand Floor 32
33. Handstand Floor 33
34. Handstand Floor 34
35. Handstand Floor 35
36. Handstand Floor 36
37. Handstand Floor 37
38. Handstand Floor 38
39. Handstand Floor 39
40. Handstand Floor 40
41. Handstand Floor 41
42. Handstand Floor 42
43. Handstand Floor 43
44. Handstand Floor 44
45. Handstand Floor 45
46. Handstand Floor 46
47. Handstand Floor 47
48. Handstand Floor 48
49. Handstand Floor 49
50. Handstand Floor 50
51. Handstand Floor 51
52. Handstand Floor 52
53. Handstand Floor 53
54. Handstand Floor 54
55. Handstand Floor 55
56. Handstand Floor 56
57. Handstand Floor 57
58. Handstand Floor 58
59. Handstand Floor 59
60. Handstand Floor 60
61. Handstand Floor 61
62. Handstand Floor 62
63. Handstand Floor 63
64. Handstand Floor 64
65. Handstand Floor 65
66. Handstand Floor 66
67. Handstand Floor 67
68. Handstand Floor 68
69. Handstand Floor 69
70. Handstand Floor 70
71. Handstand Floor 71
72. Handstand Floor 72
73. Handstand Floor 73
74. Handstand Floor 74
75. Handstand Floor 75
76. Handstand Floor 76
77. Handstand Floor 77
78. Handstand Floor 78
79. Handstand Floor 79
80. Handstand Floor 80
81. Handstand Floor 81
82. Handstand Floor 82
83. Handstand Floor 83
84. Handstand Floor 84
85. Handstand Floor 85
86. Handstand Floor 86
87. Handstand Floor 87
88. Handstand Floor 88
89. Handstand Floor 89
90. Handstand Floor 90
91. Handstand Floor 91
92. Handstand Floor 92
93. Handstand Floor 93

Frequently asked questions

How long does it take to learn a handstand?

It varies a lot. Shoulder mobility, body tension and how often a gymnast practices all matter. Short, regular practice with focused drills usually works better than long, occasional sessions. A wall handstand often comes well before a free one.

What age can kids start learning handstands?

Foundations can start in preschool with support shapes, crawling and being upside down. Full handstand technique comes later and depends on strength and body awareness, not a fixed age.

Should gymnasts practice handstands against the wall?

Yes, as a step. The wall lets gymnasts hold longer and feel the straight line. Move on to drills away from the wall so they learn to balance and control the position themselves.

What is a Handstand? Read the glossary entry

Related series

• Press Handstand
• Handstand on Beam
• Cartwheel