Did you know that Handstands are the foundation skill of gymnastics? They are a part of so many skills in gymnastics so it is really important to get them right and learn them correctly from the start.
Make sure you work hard at all the steps below and practice them at least 2-3 times per week.
Here are some tips below to make sure you are working on, each time you give them a go:
- Legs together
- Squeeze legs (like you need to wee)
- Tight buttocks
- Core engaged
- Hollow body, straight spine
- Shoulders fully extended
- Push the ground away
Handstand Skills
Below are great skills to practice to make your handstands even better!
- Bunny Hop Hold
- Half Handstand Hold With Straight Legs
- Building Handstand Shape and Strength
What you will need:
Find yourself a chair or the lounge – make sure you ask mum or dad or a grown-up to help you. Now it's time to get working on those handstands!
BUNNY HOP HOLD – Knees on a box or lounge or chair
1. Put knees on a chair or edge of lounge
2. Start with hands on ground, away from the chair
3. Walk hands in close to the chair
4. Keep straight arms
5. Arms on ears at bunny hop hold position
6. Pushing tall in your shoulders – pushing your tailbone to the roof
7. Walk hands out to come down
Beginners: Hold Bunny Hop Shape for 3 seconds, repeat 3 times with a rest in-between
Intermediate: Hold Bunny Hop Shape for 5 seconds, repeat 3-5 times with a rest in-between
Advanced: Hold Bunny Hop Shape for 10 seconds, repeat 5 times with a rest in-between
HALF HANDSTAND HOLD WITH STRAIGHT LEGS - foot on a box or lounge or chair
1. Put feet on chair with straight legs
2. Start with hands on ground, away from the chair
3. Walk hands in close to the chair
4. Keep straight arms
5. Arms on ears at bunny hop hold position, both feet still together
6. Pushing tall in your shoulders – pushing your tailbone too the roof
7. Stretch one leg up to the ceiling so your toe is directly over the top of your hands
8. Hold position
9. Swap legs (bring top leg down and lift other leg up)
10. Hold position
11. Bring leg down, walk hands out
Beginners: Hold Half Handstand shape for 3 seconds on each leg, repeat 2 times with a rest in-between
Intermediate: Hold Half Handstand shape for 5 seconds on each leg, repeat 3 times with a rest in-between
Advanced: Hold Half Handstand shape for 10 seconds on each leg, repeat 5 times with a rest in-between
BUILDING HANDSTAND SHAPE AND SUPPORT STRENGTH
This one will depend on what level you are at.
If you are just starting out, just do the beginner shapes in front support to develop strength and a good shape for handstands. As this activity becomes easier, raise the surface and height of your feet.
Levels gymnasts may start at the higher foot height or even at handstand level depending on what stage and physical ability you are up to. Only do the height you can maintain a good body shape at.
Remember not to rest or come down onto your head. Walk your hands out and always step down onto your feet. Make sure you have a parent supervising you at all times.
Beginner Level – ELEVATED FRONT SUPPORT HOLD
1. Keep straight arms
2. Chest in
3. Squeezing buttocks and stomach
4. Hold for 10 seconds
5. Repeat 3 times
Intermediate Level – ELEVATED FRONT SUPORT HOLD
1. Same as above hold but with feet on a higher surface, above head height
2. You can do it with bent legs (as pictured) or straight legs
3. Arms on ears, fingers facing forward, straight arms
4. Good, tight body shape
5. Hold for 10 seconds
6. Repeat 3 times
Advanced Level – HANDSTAND HOLD ON WALL
1. Arms on ears, fingers facing forward, straight arms
2. Good, tight body shape
3. Toes above hands
4. Chest to wall
5. Hold for 10 seconds
6. Repeat 3 times
Don’t forget to share your handstands with us too! #theYathome
#theYathome Activity Disclaimer
All participants must ensure they have a clear area to perform all skills and activities prior to commencing the activity.
All child related activities must be conducted under parental supervision.
You are responsible for you exercising within your limits. Only perform exercises and skills and repetitions that you are currently capable of performing. If you do not do it at the gym or in your regular Y program, do not attempt to do it at home.
Do not attempt skills, exercises or activities displayed if you currently sustain any injuries or illness that excludes you from physical activity.
If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness or nausea, you should discontinue exercising immediately and seek medical assistance/advice where necessary.
To the extent permitted by law, The Y and its affiliates disclaim any and all liability in connection with the exercises in this video and any instructions and advice provided.
Back to blog
