How to Teach a Handstand in Gymnastics

Learning how to perform a handstand in gymnastics is important in building upper-body strength and overall balance. Handstands are used in vaulting, uneven parallel bars, balance beam and floor exercise. Additionally, a handstand is used as a building block to more advanced tricks such as handspring front tucks (vaulting), giants (uneven parallel bars) and front hand springs, back hand springs and pirouettes (balance beam and floor exercise).

Things You'll Need

• Gymnastics mat
• Form fitting gymnastics clothing
• A licensed gymnastics professional or fellow gymnast who is an experienced spotter

Instructions

1. Remove all jewelry.

2. Remove socks and shoes.

3. Tie your hair back tightly from your face.

4. Stand on mat and make sure spotter is ready to assist you.

5. Stand in lunge position. This is achieved by stepping the right leg forward and bending the knee at 90 degrees; back leg stays straight.

6. Raise arms in the air with hands outstretched. Make sure elbows are straight and very close to your head.

7. Stand up tall and suck in your stomach.

8. Slowly lean forward and put your hands on the mat, kick your back leg upward and follow by kicking your right leg upward. Do this all in one motion, making sure your entire body is straight---do not bend at your hip.

9. Once you are in handstand position, squeeze your entire body tight---this will help to balance you.

10. Put your head in line with your body and point your toes to the ceiling. If you have trouble keeping your balance, your spotter will be there to hold your legs in the air while you perfect your body position.

11. Count to three slowly, then bring your back leg down to the floor and stand back in lunge position.

Tips & Warnings

• When kicking up into a handstand, it's OK if you can't straighten your body at first. You can do baby kicks by kicking up and just tapping the feet together quickly, then returning back to lunge position. This will allow you to gain balance and upper body and core strength, which will help you master your handstand. If you are trying to perfect your handstand, you can use a wall as your spotter. Stand facing the wall and kick up into a handstand position with your shoulders, back, buttocks and heels resting against the wall for support. Make sure to keep your elbows straight at all times so that your head does not hit the mat. Once you place your hands on the mat, do not move them. If you start to lose your balance, do not panic--simply put your feet on the floor and begin again.

• Attempting a handstand alone can be very dangerous. Never practice a handstand without a soft mat underneath you to protect from injury.

References

• The Official Website Of USA Gymnastics