Get Upside Down! The Path To A Strong, Aligned Handstand!

A discussion on wrist range of motion, how to test it, and how to improve it

A discussion on shoulder range of motion, and how to test it

A discussion on hip positioning, how to test if they're straight, and how to improve it

A couple more hamstring specific exercises to aid in the down dog position

This section features exercises essential for handstand training.  Body shaping refers to how one must train and shape the body through certain exercises before being able to execute a straight, strong handstand.

A discussion on how to engage the fingers and shoulders to improve handstand stability

A brief overview of diaphragmatic breathing and how to apply it for handstand training

We will train the handstand shape in various dimensions: laying down, standing, 3/4 positions, and handstand drills that serve as an important precursor before trying the full handstand

This section provides structured training templates that you can use as a guide to your handstand practice.  Each PDF is designed to give you a clear, repeatable framework, while still leaving some room for personalization.  The Glossary and Exercise Bank provides as a reference for what the main body positions and exercises are.  This downloadable goes hand in hand with the Handstand Course Workout Plans, attached below.

Handstand Course Workout Plans (Beginner & Intermediate):

• These charts outline four training days per week, with focused sections for warm-up, body shaping, handstand shaping, and kicking to handstand.  They help you build consistency, alignment, and progress at the right level for your experience.

• The intermediate chart outlines a similar overview but with some more challenging exercises and static holds.   

The Essential 8:

• This template introduces eight key categories: wrist, shoulder, hip preparation, hamstring flexibility, core work, handstand shaping, kicking up to handstand, and endurance work in handstand.  Instead of prescribed drills, you’ll choose your own exercise for each category.  This gives you flexibility while ensuring you cover all the foundations needed for handstand success.

How to Use:

Print or save the PDFs and use them as your training roadmap.  Beginners can follow the structured 4-day chart, while more experienced individuals or those seeking variety may prefer the Essential 8.  Over time, revisit and adjust your chosen exercises as your strength, mobility, and balance improve.