Let's talk Handstand 

If you talk to any person in a Crossfit gym most likely that person either can do a Handstand or wants to be able to do a Handstand. Either way, it is a party trick we all think is pretty cool to be able to do. It demonstrates great balance, strength and muscular endurance. 

July was our 30-day Handstand challenge month and it was amazing to see how many started this journey. Throughout the 30 days of Handstand challenge we showed progressive skills to help those who want to achieve this impressive skill. Many started, few did it for all 30 days. 

Well done to everybody who joined and pushed themselves out of their comfort zone. It is not an easy thing and excites me!

If however you did not take on this challenge this time, but still wish to one day give it a go, here's how to approach it. 

You need a good plan.

Usually at the beginning the biggest challenge is mental fear. Fear of not being strong enough to support your body weight, fear of falling down and fear of hurting yourself. 

So, how do you overcome this fear?

Like learning any other skill you need to start slow, steady and know the proper steps. 

Step 1 

Holding a Handstand puts a lot of pressure on your wrists and hands, so you need to ensure you always warm up your wrists and hands before practicing Handstands. Include wrist mobility work to avoid wrist pain. 

Step 2 

Start with basic progressions to get stronger and work on your balance. Great drills to practice at the very start of your Handstand journey are headstands, crowstands, wall walks and hollow body holds.

Headstands and crowstands are great for balance work. Wall walks will help to develop strength and muscular endurance. Hollow body holds will help to become aware of body position as well as improve core strength which is crucial in a handstand. 

 Step 3 

When basic skills are starting to feel like a walk in a park start adding harder skills as wall supported handstand holds, wall runs and front leaning rest holds.  It's advisable you can hold a comfortable 60 second wall Handstand hold with a proper form before moving away from the wall. 

As you progress it is really important you learn and feel comfortable bailing - exiting safely out of the Handstand, so that you can avoid hurting yourself. 

Step 4 

Stay consistent with your Handstand practice. When you find yourself struggling with harder skills it can get hard to motivate yourself to keep practicing, but it is important to keep in mind that consistent work will pay off. 

I have found that it works best for me to include my 10 minute Handstand practice at the beginning of my session, right after I have done the warm up. Body is feeling fresh, mind is clear and I can focus on the skill. 

Step 5 


Thanks for sparing a minute to have a read and if you haven't done our Handstand challenge but want to give it a go, head to our Instagram page highlights. You'll find all the drills and skills we did in our 30 day Handstand challenge.