How to Do a Gymnastics Handstand

The handstand is a basic warm-up exercise for gymnastics, and it is an important skill used on much of the gymnastics apparatus. Pay attention to weight shifting and balance while doing the handstand. Build up strong forearms for successful handstands.

Difficulty: Moderately Challenging

Instructions

1. Start in a standing position. Use a firm gymnastics mat when doing this for the first time.

2. Place the dominant foot forward in front of you. The dominant foot usually corresponds to the hand that you write with.

3. Extend your arms above your head with the palms facing out. Line up your arms with your shoulders.

4. Shift your weight forward on to the dominant foot.

5. Bring your hands down toward the floor at the same time lifting the non-dominant foot off the floor in a swinging motion. Aim for a space on the floor about 3 feet in front of you.

6. Place your palms on the floor, push off with the dominant foot and extend both feet up into the air. Maintain the weight on your arms and balance your body.

7. Bring the dominant foot down, then the other foot and return to a standing position.

Tips & Warnings

• Build up strong forearms by doing push ups, weight lifting and bar pull ups.
• Practice shifting your weight into the handstand with enough force to remain vertical but not too much force so that you fall over.
• Avoid buckling your arms and landing on your head. This could cause serious injuries.

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