Name: Gymnastics Fundamentals — Handstand Progression Guide
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Created byInauen Thomas

Last updated 3/2025

English

What you'll learn

Learn how to balance a handstand until you can hold it freestanding with full control.
Follow a structured step-by-step progression from beginner to intermediate for steady progress.
Accelerate your learning with targeted exercises designed to improve your handstand technique.
Build strength, flexibility, and endurance with specific drills that support your handstand journey.
Gain expert tips to refine your technique and train independently with confidence.
Feel stronger, healthier, and more confident as you progress in your handstand training.

Course content

13 sections • 69 lectures • 2h 10m total length

Welcome0:15
Welcome to my handstand course. :-)
Course Introduction3:06
This is a brief introduction to what awaits you in this course.
Course Structure3:39
In this lecture we take a look at the curriculum to get an overview about what we are going to learn.
PDF - 6 Week Handstand Training Programm0:23
The 6 week training program which provides guidance and how to use the course most efficiently to reach your goal.
PDF - Tomtricks Curriculum and Overview0:13
In this lecture, you'll learn the entire Tomtricks curriculum so you know where you stand and what to expect. You can download an overview of all the tricks you can learn in my courses.
What Other Students Say About Tomtricks0:50
In this lecture, students talk about their experiences with Tomtricks courses.
Become A Patreon0:08

Intro - The Handstand Principles1:27
In this short introduction you will learn the three principles of handstand. These are fundamental for learning the handstand.
Principle 1 - Alignment And Stacking Of The Body2:19
In this section you learn how to stack your body parts correctly for the handstand.
Principle 2 - Body Tension3:02
In this section you will learn about the effect of proper body tension on your handstand and why it is important.
Principle 3 - Underbalance And Overbalance2:12
In this section you will learn more about balance and how underweight and overweight occur. You'll get to know and understand the relationship between balance and imbalance better.

Intro - Develop Upside Down Awareness1:57
In this short introduction you will learn how to develop awareness for the handstand.
Exercise 1 - Pike Position With Support1:50
In this lecture you learn the pike position with support. A great exercise to introduce you to standing on your hands.
Exercise 2 - Chest To Wall Walk2:04
Also a good exercise to develop a feeling for standing on the hands.
Exercise 3 - Wall Headstand2:26
A very safe and fun exercise that allows you to feel the overhead position and balance.

Intro - Learning To Fall1:44
In this introduction, you will learn what methods are available to safely fall from the handstand.
Technique 1 - The Forward Step3:21
In this lecture you will learn how to use the forward step when you lose your balance forward.
Technique 2 - The Wheel4:20
In this lecture you will learn another very useful technique, called the wheel, to break your fall if you lose your balance going forward.
Technique 3 - The Roll2:13
The falling technique in this lecture is more appropriate for advanced practitioners, but a really nice way to exit a handstand and definitely worth learning at some point.

Intro - Learning The Kickup1:00
In this introduction you will learn what methods there are to get into handstand.
Exercise 1 - Kickup On The Wall Without Hips Over Shoulders1:29
In this lecture you will learn the first progression of the Kick Up.
Exercise 2 - Kickup On The Wall With Hips Over Shoulders1:38
In this lesson you will learn the second progression for the Kick Up.
Exercise 3 - Kickup On The Wall With Feet On The Wall1:29
In this lecture you will learn how to kick yourself up until your feet touch the wall.
Exercise 4 - Kickup Pre-Exercise From A Standing Position2:06
In this lecture you will learn how to practice the kick up more freely and without wall support.
Exercise 5 - Kickup From A Standing Position To The Wall1:52
In this final lecture, you will learn how to kick up from a standing position into a handstand.

Intro - Finding The Balance1:42
This lecture will introduce you to the section on finding balance. You will start to combine all the previous methods and make your first experience only with your hands.
Exercise 1 - The "H" Hold Position With The Chest To The Wall1:32
In this lecture you will learn how to apply the H hold position with the chest facing the wall.
Exercise 2 - The "H" Hold Position With The Back To The Wall3:04
In this lecture you will learn another type of H-hold exercise, this time with your back to the wall.
Exercise 3 - Scissor Kickups1:41
In this lecture you will learn a very dynamic and fun way to practice kickups.
Exercise 4 - Free Standing Handstand With Open Legs1:50
In this lecture you will learn how to hold the handstand with open legs. It is the first time without support.

Intro - Developing The Fine Balance1:32
In this lecture, you will get an overview of how fine balancing works. Also, in this lecture you will learn how to improve your handstand so that you can eventually hold a straight free handstand.
Exercise 1 - Learn To Correct The Position With The Fingers3:32
In this lecture, you will learn how to use your fingers to make micro corrections and keep yourself stable in the handstand position.
Exercise 2 - Free Standing Handstand4:11
In this final lecture, you are finally on the home stretch for free standing handstand. Although this is only one lecture, it is divided into different parts and it may take some time to reach the free handstand. But eventually you will be able to do the handstand with your legs closed, that`s for sure!

Exercise 1 - Wrists Circling While Kneeling1:01
Warm up the wrists by making circular movements.
Exercise 2 - Wrists Back-Front Movement While Kneeling0:58
Warm up the wrists by making movements from back to front.
Exercise 3 - Reverse Wrist Stretch While Kneeling0:54
Warm up the wrists by stretching them in the opposite direction.
Exercise 4 - Load Wrists In Different Positions While Kneeling0:57
Warm up the wrists by putting weight on them in different positions.
Exercise 5 - Handstand Bounce From The Knees1:05
Warm up the wrists by throwing the hips up from a kneeling position and bouncing into a handstand-like position.
Exercise 6 - Shoulder Blades Push-Ups While Kneeling1:14
Warm up the shoulders by moving only the shoulder joint while working from the push-up kneeling position.
Exercise 7 - Shoulder Blades Push-Ups1:20
Warm up the shoulders by moving only the shoulder joint while working from the push-up position.
Exercise 8 - The Downward Dog With Change In Push-Up1:21
Warm up the whole body with this complex exercise.

Exercise 1 - Shoulder Blades Push-Ups While Kneeling1:13
This exercise is great for warming up, but also to strengthen the shoulders.
Exercise 2 - Shoulder Blades Push-Ups1:20
This exercise is great for warming up, but also to strengthen the shoulders.
Exercise 3 - Push-Ups1:24
The classic push-ups are a great exercise to strengthen the body for the handstand.
Exercise 4 - Push-Ups With Legs Elevated1:33
The push-ups with feet up are more difficult than the normal push-ups and put a bit more stress on the shoulders.
Exercise 5 - Pike Push-Ups1:25
Pike push-ups are even more inclined than those with elevated feet and therefore have an even better transition to handstand.
Exercise 6 - Plank1:04
This is a great exercise to improve body tension and core strength for the handstand.
Exercise 7 - Plank In Supine Position0:58
This plank exercise wonderfully trains the back of the body and is an important complement to the normal plank, which trains the front of the body.
Exercise 8 - Plank Dynamic While Kneeling1:11
This dynamic plank exercise is great, but also quite intense. But you can regulate it well.
Exercise 9 - Plank Dynamically Twisted1:30
Another great plank exercise that also improves strength and stability in the shoulders.
Exercise 10 - Side Plank With Feet Elevated1:09
This Plank exercise strengthens the side of your body.
Exercise 11 - Shoulders Internal Rotation With Theraband1:20
This exercise is great for preventing injuries and maintaining the health of your shoulder joints.
Exercise 12 - Shoulders External Rotation With Theraband1:17
This exercise is great for preventing injuries and maintaining the health of your shoulder joints.
Exercise 13 - Shoulders External Rotation With Theraband Both Hands1:12
This exercise is great for preventing injuries and maintaining the health of your shoulder joints.

Exercise 1 - Stretch Shoulders And Triceps1:09
This exercise will help you improve the flexibility of the shoulder and triceps.
Exercise 2 - Stretching The Shoulder Girdle1:00
This exercise will help you improve the flexibility of the shoulder.
Exercise 3 - Stretch Pectoral Muscle And Shoulder0:58
With this exercise you can improve the mobility of the chest muscle and shoulder.
Exercise 4 - Open Upper Body With "The Panther Stretch"1:05
This exercise will help you improve the mobility of your upper body so that you can open it more.
Exercise 5 - Open Upper Body With Arms On Elevation1:07
This exercise will help you improve the mobility of your upper body so that you can open it more.
Exercise 6 - Stretch Both Arms Overhead And To The Side0:58
This exercise stretches the side of the body and especially helps to reduce tension in the latissimus.
Exercise 7 - Wrist Mobility "Nikkyo"1:05
This exercise comes from Aikido and helps to mobilize the wrist.
Exercise 8 - Wrist Mobility "Namae ga nai"1:11
This exercise comes from Aikido and helps to mobilize the wrist.
Exercise 9 - Wrist Mobility "Kotegaeshi"1:13
This exercise comes from Aikido and helps to mobilize the wrist.
Exercise 10 - Downward Facing Dog1:37
This complex exercise will help you improve the flexibility of the entire body.

Requirements

A positive mindset and the dedication to invest time in learning the handstand.
No prior experience needed – acrobatics or gymnastics can be helpful but are not required.

Description

Do you want to learn a handstand but struggle with balance, fear, or lack of progress? This structured step-by-step program will guide you from beginner to a solid, freestanding handstand in just six weeks.

Common Handstand Challenges – Do These Sound Familiar?

You keep falling over after just a few seconds.
You can hold a handstand against a wall, but not freestanding.
You’re afraid of falling and don’t know how to land safely.
You’ve tried YouTube tutorials, but nothing seems to work.

This course provides a structured and safe approach to mastering the handstand, using proven gymnastics progressions that help you build balance, strength, and confidence.

What You Will Learn

The three essential handstand principles for faster progress
How to kick up into a handstand safely and efficiently
How to fall out of a handstand without fear
Drills to improve balance and stability
How to hold a freestanding handstand with control
Strength and flexibility exercises to accelerate progress
A structured six-week handstand training plan

Why This Course?

Beginner-friendly – No prior experience needed
Step-by-step progressions – Learn at your own pace
HD-quality video tutorials – Crystal-clear demonstrations
Downloadable PDF guides – Structured plans for success
Direct instructor support – Ask questions and get feedback
Lifetime access – Train anytime, anywhere

Course Structure & Training Overview

This course starts with a clear introduction, explaining how to train effectively and what to expect.

First, you will learn the fundamental handstand principles – the key to a strong and stable handstand. Next, we begin with basic drills to build confidence in being upside down, followed by falling and kick-up techniques. As you progress, you will focus on balancing and holding a freestanding handstand with targeted exercises. Additional strength and mobility routines will help you improve flexibility, shoulder strength, and wrist endurance. The course includes a structured six-week handstand training program to guide your practice and maximize progress.

Included Materials & Bonuses

Six-week handstand training plan (78-page PDF)
Acrobatics training guide (50-page PDF)
Sports nutrition guide (50-page PDF)

30-Day Money-Back Guarantee – 100% Risk-Free

Enroll now and start your handstand journey today. In six weeks, you will be amazed at how much progress you have made. Start training now. You can complete this online course at your own pace. Even if you are busy right now, you can enroll today and begin whenever you are ready.

(Disclaimer Notice: In order to perform the exercises effectively and safely you should be in good physical condition prior to beginning the course. By registering for the course or performing these exercises you understand that exercising can lead to physical injury. If you engage in any exercise suggested by Thomas Inauen, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Thomas Inauen from any and all claims or causes of action, known or unknown arising out of Thomas Inauen`s negligence.)

Who this course is for:

For all who are interested in learning the handstand
For all who are interested in learning gymnastic and acrobatic movements
Trickers, Martial Artists, Acrobats, Artists, Fitness & Training Enthusiasts, Dancers, Stuntmen, Traceurs & Freerunners

What you'll learn

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Course content

1 | Introduction7 lectures • 9min

2 | The Handstand Principles4 lectures • 9min

3 | Developing Upside Down Awareness4 lectures • 8min

4 | Learning To Fall4 lectures • 12min

5 | Learning The Kickup6 lectures • 10min

6 | Finding The Balance5 lectures • 10min

7 | Developing The Fine Balance3 lectures • 9min

8 | Specific Warm Up Exercises For Handstand8 lectures • 9min

9 | Specific Strength Exercises For Handstand13 lectures • 17min

10 | Specific Flexibility Exercises For Handstand10 lectures • 11min

Requirements

Description

Who this course is for: