How to Do a Handstand in Gymnastics

Learn how to do a handstand in this Howcast video with Dulles Gymnastics Academy.

In gymnastics, everything revolves around a straight line. You’re either on your feet, or you’re on your hands. And most people can already stand on their feet. So in order to train the gymnastics portion of being on your hands, you have to ultimately achieve a perfect handstand. Ninety percent of the time, the students are on their hands on some sort. Rarely do the kids stand, stay on their feet. So in order to achieve this perfect handstand, there are drills, conditioning, multiple multiple hours on your hands during practice.

It is very stressful on your wrists. It is very dangerous. And should always be properly taught, from beginning to end. One drill is for body’s positioning. Body positioning. We’re going to lay basically holding our body as straight as possible, feet on one mat and head and shoulders on another mat. Where your whole body is hanging in the air, and you’re trying to keep those muscles straight and tight. No bending in the hips. No arching in the back. Making sure that you know how to keep your body straight. Whether it’s laying down, standing up, or on your hands, you’re going to learn how to first use those muscles to hold your body tight and straight.

Another drill would be to do a piped handstand. Putting your feet up onto a mat. Where your hips end up coming up over the rest of your body, your shoulders, and your hands. Where from your hands down to your hips is a straight line. Learning that that is how you’re going to hold your body up. From there you’ll lift one leg up. So basically a one legged handstand. So again, keeping a straight line from your fingers to your shoulders, all the way down to your hips, and lifting one leg. Switching it. Holding that. And then bringing them together and trying to balance.

Easiest way to do it is the correct way. You need a straight line from your fingers, to your shoulders, to your hips, through your back, all the way up to your toes. And that is how you’re going to balance with this against gravity.

Another one would be just a nice handstand against the wall. Putting your stomach against the wall. I do not suggest kicking up to a wall with your back against the wall. Putting your stomach against the wall. Putting your hands slightly, about two inches away from the wall, and trying to press your body up. Not so much using the wall, but finding your balance. That’s where you can hold your body up, and perform a nice handstand.

One other thing I do recommend, a piece of equipment that I have invented that is manufactured now, it is a nice handstand trainer. It forms your body, and forces you into a proper handstand. Girls’ beginners, tumbling, preteens, are all using this. It forms a very nice, tight, straight body handstand. And initially it works very quickly.