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Handstand Skills Training Protocol

Introduction to the Handstand Program

  1. Level 1: Pre-Req - na Goal - Headstand, 60 sec (free)

  2. Level 2: Pre-Req - Headstand, 60 sec Goal - Handstand Hold, 60 sec

  3. Level 3: Pre-Req - Handstand Hold, 60 sec Goal - Handstand Walk, 50 feet

The Perfect Headstand

  1. Hollow Body - on the floor / upside down

  2. Hands / Head - your hands and head should form a triangle

  3. Shoulder/elbow - elbows point backwards, just outside the shoulders

  4. Demo and get everyone to test a Headstand

Why you should have a Headstand before you start Handstand

  1. Strengthening the hollow body position in the inverted position and gaining confidence upside down will enable you to maintain good global flexion and extension as we progress to handstands.

  2. Global flexion and extension are the safest positions; learning them will keep you safe upside down.

  3. I am not saying that you should discontinue doing handstands. I am saying that you need to strengthen your inverted positions in order to reap the benefits of stronger and healthier midline positions.

The Perfect Handstand

  1. Global flexion / extension - flexion for holds, extension for walking

  2. Shoulder mobility - overhead wall test

  3. Center of gravity needs to inside your shoulder width, specially as you start to do walking drills


  1. Overhead Test (against wall, arms up)

  2. Shoulder flexion - band stretch from pull up bar w/ neck

  3. Shoulder internal and external rotation (band)

  4. Neck flexion + lateral pulls

  5. Traps and neck (internal rotation with band)

  6. Shoulder - overhead stretch with band

  7. Pecs (lax ball on rig)

  8. Lats (foam roller)


  1. Hollow Body / Hollow Rock

  2. Forward roll (learn to bail)

  3. Forward roll from tripod (learn to bail)

  4. Handstand with feet on box

  5. Wall walk to forward roll (learn to bail)

  6. Plank to Handstand on rings

  7. Free standing handstand for balance (use spotter)

  8. Shifting in handstand with feet on box

  9. Kick to handstand + lean, use wall as target

  10. Handstand to forward roll (learn to bail)


  1. Tripod

  2. Headstand kick to wall (face wall)

  3. Headstand holds

  4. Straddle to headstand (use plates/boxes under feet to make easier)

  5. Wall walks and hold

  6. KB Waiters walk (single arm)

  7. Handstand negatives to forward roll

  8. Kick to handstand and hold

  9. Around the world (box)

  10. Shoulder taps

  11. Handstand walk (use spotter)

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