Handstand routine and progression | Eric Flag

Handstand Routine and Progression

Hello all, 

Welcome to this new article dedicated to handstand

After writing an article on "Successfully hold in Handstand"Today we are going to approach the routine in order to be able to progress in this essential figure of Street Workout 💪

Do you know anyone who wouldn't like to be able to stand on their hands? all over et whenever ? Not sure. It is not enough to snap your fingers to get there, it requires efforts and a lot of time.

I have already done a full article on the handstand which I strongly recommend to you and this article aims to complement but above all to provide you with something very applicable that takes away almost all thinking and allows you to take action immediately with confidence in the direction you are taking. 


There are errors very common when learning the handstand greatly slow down progress. This can demotivate or discourage completely. 



One of them is to want hold on one's hands while we do not yet have the strength about arm, shoulders and rest of the body to simply hold your head upside down without having to deal with the balance yet.

In my opinion, if you want to do the good things, limit the risk of injurye and lay a solid foundation which will be used for everything else, you will first need to be able to hold upside down, with your back or facing the wall, for at least 20 to 30 seconds


La first routine intended to reinforce this goal. As a prerequisite for this one, dozen clean pumps are necessary and 5 pull-ups + dips or more would not be too much, just like an overall reinforcement. However, it is also not absolutely necessary if there is really that the handstand that interests you and in this case, it will be especially the second routine of this article which will quickly concern you. 


By way ofspecific warm-up, it's important to prepare the wrists and shoulders. Here are some small exercises that I advise you to do systematically before each session to improve your performance, that will reduce also the risks of injury.





pike pumps

First exercise: Floor Pike Push-ups for 3 sets of your maximum tone minus 2, i.e. you will have to stop about two push-ups before failure, which should allow you to keep a clean execution until the last repetition. You can take between 1 min 30 and 3 minutes of rest between 2 sets. The goal is to be rested enough to be performant at each of them, no sweating or being out of breath non-stop. 

To simplifying his push-ups, you have to retreat more your feet and Conversely to make them more difficult

pike pumps

Pike push-ups

I advise you to choose a position hard enough to not be able to do more than 10 repetitions in a row. However, always be careful dive forward and keep your elbows by your side even if indeed, it is much more difficult like that. Alternatively, you can also replace these push-ups with dips if you want, or alternate between the two from week to week. 




pike pump

Second exercise: Assisted Handstand Progression that you will start in pike with the feet slightly in height then that you will pose higher and higher then, for example at hip height against a wall until finally having the right body facing the wall and close enough to it.

pike pump

pike pump

Here you can do 3 sets of your time Pigmentation while keeping the energy necessary to return to the ground safely. As soon as you manage to firmly hold a position 30 seconds straight for your first set of the day, then you can progress to a harder progression in your next workout. 




Third exercise: Frogstand which will give you a first small balance to manage and for which you will still do 2 or 3 sets of your own maximum time. The more you hug your knees high against your arms, the harder the exercise will become difficult



The fourth exercise is a sheath circuit who will help you reinforce your abdominal belt to hold the handstand. You start with the position of the hollow-body for which you always want to have the lower back on the ground and that you hold correctly to the maximum before moving on to the Hollow body on the side, always holding your maximum time before changing sides without rest and starting again to finally finish with the superman on your stomach, which you will hold until your maximum and then rest 1 to 2 minutes before starting again for two or three circuits in total. 








Finally, the fifth exercise is a dual exercise which will serve precisely to strengthen your control on the correct position of your shoulder blades. So you'll string together a series of your max shoulder blade pike pushups, then restless shoulder blade dips in between, keeping a good 1-2 seconds of max contractions at the top of each rep. You can then repeat this double exercise a second time if you wish to conclude this routine. 

You can do it several times during the week, but it will probably be around twice if you incorporate other sessions during which you work the muscle groups that are not engaged in this one, like your back and your lower legs. way to stay balanced. And so, as soon as you are able to hold 20 to 30 seconds in a row facing the wall, you can start working seriously on your handstand strictly speaking. 





handstand training


The wall is much less exciting, more tiring, it requires more effort and it's less fun... but ignoring the wall when you want to learn to stand on your hands is a bit like completely ignoring your calories when looking to gain muscle or lose fat for the first time. It may well work, but it will probably be a hit and hard to replicate.

To have your handstand quickly, you're going to want to spend the vast majority of your time very close to your wall (so hopefully you get on well with it). 

This balance routine is much simpler than the first, with concrete 1 single exercise but it won't be any easier and it will evolve with your level. The following exercise are attempts to Assisted handstand with the wall! But beware, with a very special technique. 


First, you would like to be able to alternate sets between handstand face and back to the wall, and the latter may be new to you, so you'll need to familiarize yourself with it first, as it's often scarier than the former and also requires better mobility from it. Now let's get technical:

Once in position, what we tend to do naturally is to give small kicks to get off the wall and try to find the balance. Again, it's random to do like this... Balancing on our hands is like balancing on our feet, when we're standing and we're going to fall forward, we instinctively push on our toes and the front of our feet. On the hands it's exactly the same, you have to constantly be in the process of push on our fingers, release the pressure and eventually push on the bottom of the palms.


handstand position

You have to move the rest of the body to try to keep the sense of mass above du center of handss or slightly nearer the fingers. Alternatively, you can train your handstand on the Push Up Handles which have the advantage of being less painful for the wrists, just like allowing to manage just as well imbalances forward than backward, which can make the handstand easier when you get used to it.

handstandMovement performed on the wooden parallettes 

The starting position for this will be keep your legs straight to the feet and to have one against the wall. Likewise, you want to grow to the maximum in pushing on your shoulders and you also want contract active your abs, your buttocks and your legs. From there, as we have seen, you are going to want gradually move away your center of mass away from the wall and closer to your hands, which you can do by moving your shoulders and upper body, just like moving your second leg away from the wall.



You want to do this slowly and in control, until you reach the point where you feel your pied starts to want to to take off all alone from the wall. This is where your hands are going to come into full play, because you're going to continue in such a way that your foot comes off as smoothly as possible and at the same time you're going to push on your fingers or on the palm with your hands to make you go back the other way against the wall. I advise you to learn how to bend your fingers at the middle phalanx, which will allow you to push on them with more force. 





This method will make your brain understand how it all works and it will help to consciously create your balance rather than trying to find it at random. From there, over the series and sessions, you will succeed in getting closer to the balance point faster and faster and you will learn to better manage the pressure on your hands so as not to go directly against the wall, but to start by balancing a little bit. Ideally, you should avoid falling from your handstand, it is preferable to rather force your hands forward and back forever come back against the wall

Going back to this routine, I would advise you to do 4 to 8 alternating series facing and back to the wall of 10 to 30 seconds each, which will consist of one or more attempts in a row so as to create your balance. You can absolutely do more than 8 sets per session, as long as you feel that it remains productive despite the accumulated fatigue. You will have to quickly improve in this way and as soon as it happens to you several times per workout of succeed to hold 3 seconds or more off the wall, you can do evolve the routine by adding a second exercise after this one which will ultimately be to learn how to jump in Handstand.


Le handstand jump is very technical and therefore it will also require a lot of practice so that you learn to dose it properly. Use the mur will already allow limit fear and falls, but it will also serve as benchmark. Ideally, you would like to divide your trials more or less evenly between jumping too much and jumping too little in order to optimize your learning. The farther your hands are from the wall, the more it will allow you to let your legs go behind to balance, but the more intimidating it will be too, so gradually move away.

Since we are working on technique here, we are not going to start with series and repetitions, but rather with a time slot to work on it, for example 5 to 10 minutes during which you do a few tests before resting at the feeling and starting again when you are sufficiently fresh and concentrated to give your maximum.

Moreover, if you feel too tired from your series against the wall to be effective after the jump, you can start your workouts with the jumps before finishing with the wall.  



After enough sessions, you will have built up everything you need to finally make it really worth trying. Handstand without the wall !
Again, you can set yourself a free time to experiment, for example 5 to 20 minutes as long as you do not regularly hold several seconds in a row when you throw the handstand. I advise you to always end your sessions with several assisted series with the wall to continue to keep a long total duration with the head upside down at each session. If you follow a method like this, I'm sure you'll make steady, motivating progress and it's only a matter of weeks before you get there. 



With respect to the frequency and timing of this balance routine, the less experience you have in handstand and in sports in general, the more you can train it. Likewise, the more you have a training routine provided or other sports goals in parallel, the less you will be able to work on it. All the same, doing this session 3 times a week is a good minimum to aim for in my opinion, because the handstand requires a lot of practice in the beginning. But you can very well go up to 5 or 6 times a week depending on the parameters I told you about before.

handstand routine

Listen to your body and give him the repos what it asks is the most important here, if you want to train the Handstand on days when you have other sports activities, do it rather before, when your brain and your body are still fresh, because that's how you will make the most progress. And the more experience you have, the less tired you will be. For the rest of the activities, to finish with the frequency, it is really the total time of balance training per week that is most important, so it is better to train 3 times 35 minutes rather than 6 times 15 minutes, which will also require twice as much time to heat up. 

Here is a summary that could be useful: 

handstand routine

handstand routine


And if you want a comprehensive up to 5 months of routine optimized in video or muscle building, body weight but which also includes figures like the L-sit or Muscle up, my program Street Workout Evolution may be of great interest to you. 

To see the video, click here !

That's all for this article, I hope you enjoyed it :) 

In the meantime, work well, take care of yourself! 

See you soon 😄

Eric Flag