Be sure to check out our updated and expanded handstand tutorial series here: kzfaq.info/get/bejne/pcdyYLGVttbHf5c.html

Thanks for the note! We've all got to start somewhere. Just take it a step at a time and you'll get it for sure.

The only tutorial where I really learned the handstand BEST TUTORIAL EVER!!

Keep working at it, Omar. I'm still learning and improving too. Also, thanks so much for the kind words.

An 11 minute 34 second! You rock! Post a video of that because that's awesome.

Been looking everywhere for the actual progressions to achieve the handstand and I finally stumble upon this. A thousand blessings upon your life, my Al Pacino-looking friend!

Fantastic! I've looked through all sorts of tutorials and this is the first one that really guides you through the process of getting from the beginning to end. Really appreciate the quality instruction!

All of our coaches have been teaching martial arts for over 20 years, and Andy was a schoolteacher for several years, so sound educational methods are pretty tightly integrated into our approach. Thanks for noticing :)

Thanks for the comment, and you're absolutely right. Indeed, there are a great many important things we couldn't fit into this video. Handstands are something you can work on for years and years while still learning new things and getting slightly better all the time. That's one of the reasons they're such a great skill to learn.

One of the best deconstructed ''how to'' I have seen for calisthenics. Awesome!!!

This is seriously the best tutorial for handstands.

Pressing into the HS is a skill I cover in detail in our other programs P2 and F2. There are various ways to do it however something that could get you started would be to work on slowly lowering your feet to the floor from a solid handstand. Do this from a straddle or even with feet together.

Well it's a good thing you found this video, because it teaches you everything you could possibly need to correct that situation.

this is the best tutorial on yt. funny thing is i got impatient and went straight into the wall work, my lower back started aching and my body was curved like a horseshoe. i realised the cause of this was not mastering the hollow body position. don't be naive guys be patient!

i like how you described handstand is a bridge to other advanced technical movements.

Thank you very much Petr. Glad to here you enjoyed it.

Great to hear that you are having fun and making progress. Go slow and deliberate with it and you'll get it.

this was awesome! I've never done a handstand in my life but I'm gonna nail it soon. no doubt in my mind after watching this! thanks guys!

Great extensive tutorial, GMB

Solid work! Generally I'd say up to a minute but going for 2 minutes is great.

Best tutorial on handstand . I’m doing a lot of racing out handstand hope I can move my feet away n hold it a few seconds

I am trying to do gymnastics self taught and this helped me a lot

Best handstand tutorial I have ever seen! :D Great job

Thank you! Well, it would help to lighten up but as long as you have the strength in your wrists and shoulders you'll get it with diligent practice.

That's great! I'm really glad this has helped. If you get a chance, upload a video response so we can see your progress (even if it's not perfect). Keep up the great work.

This video is very high quality. I would just add a word about the design of a handstand training program. In my experience, it is something often not very clear to the ones who approach a skill-based training program for the first time, so I think it deserves a further note. In the handstand practice, it is useful to distinguish two aspects which require a different training strategy to be developed: a merely "physical" aspect and a strictly "skill" aspect. (1) the "physical" aspect is about to be comfortable in an inverted position. I want my wirst to be ready to support my bodyweight while in full extension, I want my shoulders to be strong enough in a fully flexed position, I want my core to be solid so it can stabilize the spine and the pelvis. A program structured in sets and reps works well to develop these qualities, and the sets and reps scheme proposed in the video is very valid. (2) the "skill" aspect is about how to BALANCE in an inverted position. Once I can hold a beautifully alined wall handstand, sets and reps are no more useful. To develop this attribute, it is way better to set a clock on a convenient amount of time, and just play with the movement, only aiming for QUALITY movement. The goal is to feel a good balance even just for one second. No muscle soreness required, no struggles. I want my body to "remember" only quality balance. Moreover, this concept can be easily translated in GMB words: - STRENGTH & FLEXIBILITY programming -> Use sets and reps - MOTOR CONTROL programming -> Use time based sessions. I'd love to hear your thoughts.

I have a question about the hollow body hold. I've studied Pilates and one of the main principles is to engage and strengthen the transverus abdominus (TVA) to stabilize the pelvis and lower spine. I've always had difficulty with how I've seen coaches teach the hollow body hold without addressing this issue. We practice hollow body holds at the crossfit style gym that I go to and I continually see people using a lot of rectus abdominus to assist in this movement, I know that because I see the abs "pop up" as they contract and that's something that I've been trained to see as not very effective at actually improving core stability. The cues we would use in pilates are to "imprint" the spine which means to engage the obliques to pull the rib cage and hip closer together, which effectively pulls out the lumbar curve, and then stabilize by pulling the transversus abdominus up and in towards the spine, which, if done correctly and if there's enough strength in the muscle, keeps the abs flat and prevents the rectus abdominus from trying to take over in the movement. I especially see the rectus abdominus taking over as people try to extend and lower the legs when the TVA isn't strong enough to hold the pelvis in the imprinted position against the weight of the legs. In the video above, I don't see Ryan's rectus popping up and taking over the movement, which to me would mean that he's developed the strength in his transversus to stabilize his pelvis against the weight of his legs..and obviously that would be true in his case given how strong he is...but for most people just learning the hollow body hold do you find there is an issue with the rectus abdominus "popping up" and taking over at the expense of building a stronger TVA? How do you address it or does it even need to be addressed?

You know I have been looking at many videos on how to get in shape. And I must say that I like the way that you break things down in order to progress. I appreciate that.

Great! And thanks for your comment. Keep us posted on your progress.

I spend a great amount of time with my hands too hehe...

Wow, thanks for this video this is how a tutorial should look like. Not extremly long but quite in-depth with progression phases and perfect form. Very appreciated!

We recommend the method we showed. What's why we showed it. Kicking up and flopping against the wall with no control is definitely easier, but I've never seen anyone learn to do a clean, freestanding handstand that way...

Awesome video! Will try this out. Thanks Nicholas Cage! :D

very good tutorial! :D and you look like nicolas cage :D

Good to hear. Yes, please keep us posted.

Thank you GMB and Ryan for this, the hollow body positions and L-stand helped me make major improvements!

You look like Nicolas cage... Thanks a lot for the tutorial!

What I want to know is, can I get good at doing handstands by just watching your video over and over again?

Glad to hear that it was pretty easy for you.

I've just restarted gymnastics after 9 years out of it. I can only hold my handstands for a couple of seconds now and while I can do a few more advanced things I'd like to improve the basics before going any further. I think this will definitely help... thanks a lot :).

Definitely one of the best handstand tutorials I've come across!

I love these videos. I never did handstands at school as I never felt strong enough, having this guidance to improving strength and technique is wonderful. Thank you so very much GMB! ❤️🌈🙏

Finally! A useful handstand video! I'm actually getting there now :D

Best handstand tutorial! Much appreciated!

Glad that you figured out what the problem was. :)

Awesome tutorial. I followed these steps and can now do a very clean freestanding handstand for almost two minutes. Thank you GMB! (took me several months, though I was also working hard on Olympic lifting most of that time. Made much faster progress while taking a couple of weeks off from lifting.)

Thank you so much for replying! I have been practicing my handstands and hollow body holds to better my handstand. I am also working on my shoulder strength. Your video showed me light!

Thanks for this methodical and painstakingly detailed description of exercises to master the handstand, and introduce other exercises it can lead up to. Really helpful for those of us who are trying to come up!

The most complete tutorial for a beginner ever seen! Great stuff, thanks!

That was an amazing tutorial. I've been skinny my whole life but always wanted to get the physical performance of a gymnast and feel free move my body beyond everyday limits. I started working out to build up strength even though I am 28 already. With this wonderful guide I definitively won't give up. Loved this, thank you so much!

Thank you for actually explaining and being so informative!

thanks a lot man! after a lot of failed attempts i tried to do your exercises and finally got balance for 3-5 sec

Well, thank you very much! Glad you enjoyed it.

Performing handstands never crossed my mind until Anthony mentioned it, along with this link. It looks like it'll be a challenging assistant exercise for me to work into my routine. Great instructional video... thanks!

best handstand tutorial out of them all out there, no doubt.

Thank you so much.. I have been able to do handstands against thing and push away enough to do push ups but never straight into free handstands ... This helped so much

Thanks! Enjoy working on it.

Thank you for taking time to help! =)

Thanks! Glad you liked it.

really one of the best tutorials on the handstand!! keep up the good work!!

Thanks a lot! This is the best tutorial have seen about handstand yet.

Thanks. Glad you like it.

Hands-down the best handstand tutorial I've seen(no pun intended). And trust me when I say I've seen tons of 'em. Great job guys!

Will check them out, thanks Ryan.

Thank you Ryan and GMB for this great tutorial! I'm going to learn the handstand!

This is the best toto urial in KZfaq I would never do a handstand without this video

Thanks. Glad that I could help.

OMG! Thank you so much it helped improve my handstands! My first try i held it for like 4 seconds!

Both are great. Depends what other skills you'd like to also get.

Got my first HS last week, in part thanks to this vid, so thanks! My form was bad, but happy to just have held it. :) Now on to improving it!

6:04 haha i love this guy! Great tutorial!

Very cool to hear Paul. Congrats!

I really like this guy, so friendly and helpful and I've never met him.

Thanks man, the hollow body instructions was my missing piece of the puzzle for my planche, front levers and handstand progression :) You're awesome!

BEST tutorial I've seen on working up to a handstand! Thank you. Now I feel confident that I'll be walking on my hands soon! :-)

Thanks for your valuable contribution.

AWESOME vid. This is exactly what I've been wanting for a while now. I'll get started tomorrow :) Thanks for the upload. Keep posting more please

Great video on handstand and the hollow body!! Thank you!

Creo que es la primera vez que he sido llamado un genio. ¡Gracias!

Thank you for this video!

Uno de los mejores tutoriales sobre handstand que he visto...enhorabuena...

Thanks so much for making such a fantastic video.

Oh my God!!! This is insanly good!!!!

This is the awesomest tutorial 4 the handstand.... Thx

Short, frequent sessions throughout the week are best. Just be careful not to overtrain - if you get tired, give yourself a day in between sessions to rest.

I am less interested in handstands themselves, but I really like the idea of adding wall handstands and wall walking as they can give me confidence for more in the future. Thanks for this video.

It works wonders, thanks !

Hey Paul, it really depends on a lot of factors - like your current levels of fitness and what other activities you're practicing. You'll definitely be able to see progress though as you do the practices.

I'm excited to give this process a try. Thank you!

Thank You for tutorial.You are a very good teacher.

Great. Glad I could help.

thanks for the tutorial man!

Rad info ! love it ! will try all these awesome moves

This is a great tutorial!!! I'm already able to do a handstand but these tips are really gonna improve my form and strenghten my wrists, shoulders and lower back. I love mixing things up. Thanks! Really great!!

Thanks Kalpesh. Cheers.

Thanks man! Much appreciated.

Great stuff, man! Thanks a lot!

Keep us posted, Adam.

Very nice video! Good pacing, simple instructions, great sample videos. I thoroughly approve! I recently switched from just pumping iron to a more calisthenics-orientated workout and I'm going to start working on my handstand today!

Thanks. Glad it helped.