How to Do Handstands for Beginner Gymnastics

In gymnastic competition, the handstand is a vital element in 3 events, floor exercise, uneven bars and balance beam. Not only must your balance on your hands, you must do it in the correct position. Try a few techniques to keep your handstand looking sharp.

Difficulty: Moderately Easy

Instructions

1. Use a spotter when you're learning the handstand and kick your legs up, one at a time, to a vertical position. Your spotter will grab each leg as it nears vertical and hold them to keep you from over-balancing.

2. Pull your abdomen in to prevent arching. Your body should be straight and tall, with your feet and legs together and your toes pointed.

3. Look forwards, not downwards. Looking at the floor throws your spine out of alignment and causes your back to arch. Practice keeping your ears right by your arms and your head will be in the correct position.

4. Roll out of a handstand by tucking and lowering your body to the mat. The upper part of your back just below your neck should make contact with the mat and your roll should be smooth.

5. Develop the arm muscles that support a gymnastic handstand by practicing against a wall, holding the handstand until you become fatigued. Use the correct handstand position when practicing. If you feel your body arching, it's time to come down.

Tips & Warnings

• Turn your hands inward, with your fingers pointing at a 15-degree angle once you master the balancing aspect of your handstand. With your hands rotated inwards, you are in the correct gymnastic position.

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