Get Upside Down: An Introduction to Basic Hand Balancing

Learn how to do a handstand, working through multiple steps and variations to get you there with confidence.
  • Lectures 41
  • Video 2 Hours
  • Skill level all level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion

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Course Description

Welcome to the best Handstand Training for Beginners course on the market to help you achieve the strength and confidence to be able to perform a handstand. This course was designed by GMB Fitness an online fitness company whose mission is to make strength and movement skills accessible to all.

In this handstand training course, I'll give you step-by-step instructions on how to do a handstand. Intimidated by the idea of doing handstands? Don't be. I'll take you from the very beginning and show you how to progress safely and effectively. Anyone can learn to do a handstand if they put their mind to it, and dedicate themselves to regular practice.

This course is primarily structured around video instruction, but we've also included a clear, easy-to-follow course manual and road map guide.

The length of the handstand training course is primarily dependent on you - your starting strength, the amount of time you put in, etc. If you are a true beginner, this course from beginning to end could take you several months. But stick with it, and you will achieve a handstand.

Practice, practice, practice!

Take this Handstand Training for Beginnerscourse now and learn how to do a handstand

If you have any questions or concerns along the way, please contact me and I will get back to within a day or so. I'm always happy to help, and I look forward to working with you on this course.

What are the requirements?

  • All you need for this course is a wall and an exercise mat. That's it!

What am I going to get from this course?

  • Over 41 lectures and 1.5 hours of content!
  • By the end of this course, with dedication and hard work, you will be able to do a handstand.
  • This course will take you step-by-step through the process to learning how to do a freestanding handstand.

What is the target audience?

  • This course is intended for anyone interested in learning to master his or her own body.
  • This course is aimed at beginners, so no previous experience with hand balancing skills is necessary.

What you get with this course?

Not for you? No problem.
30 day money back guarantee

Forever yours.
Lifetime access

Learn on the go.
Desktop, iOS and Android

Get rewarded.
Certificate of completion


Section 1: Introduction to Handstands
Welcome to the Course!
Welcome to Get Upside Down: An Introduction to Basic Hand Balancing! I'm happy you're here to join me and the Gold Medal Bodies  team. 

This video will give you an idea about what this course is all about, and the supplementary materials will help you through the rest of the course.

The GMB Handstand Module PDF is the course manual you should refer to if you have any questions about our methodology with this course. The GMB Handstand Road Map PDF will give you written instructions for each step of the course - from the warm up all the way through each exercise. 

Section 2: The Basics of Body Positioning
In this video, I'll describe what the Hollow Body Position is and how it will help you work on building your handstand.
Hand placement in the handstand is very important. This video will teach you proper hand placement for the basic hand stand.
When performing a handstand, you want to be especially careful about head position. Turning your head or tilting it back can cause you to lose your balance. This video will show you how to properly position your head during the handstand. 
Proper upper body positioning is crucial for successful hand balancing. In this video, I'll show you how you should position your upper body for the greatest success. 
There are actually several options for leg position, but a couple key points are important for any leg position. In this video, I'll teach you what you need to know. 
For this video, I asked Matt, one of my students, to help me out so I can show you the position most effectively. Pay close attention to the position of Matt's shoulder blades, and think about how this will position will translate into the handstand position.
Section 3: Warming Up
Ultimately, the wrists take the most strain during any hand balancing exercises, so it is extremely important that they are warmed up properly beforehand.

This video shows the exact wrist warmup I use every day to prepare for my handstand work. It's really great for giving your wrists the mobility, flexibility, and strength needed for the handstand.

After the wrists, the shoulders are the next most important part of the body involved in hand balancing exercises. In this video, I'll show you some important warm up exercises to practice before your hand stand routine. 
This stretch, again demonstrated on Matt, will really activate the shoulders and upper back, helping your body get used to that extended position.

Here are two exercises that will really help you with your handstand line. The first is a flexibility exercise and the second is a strength exercise.

This video is a little more advanced, but is really helpful for improving your shoulder girdle mobility. I asked Jarlo, GMB's content manager and creator of our program, Focused Flexibility, to help me out with this video. 
Section 4: Building a Strong Foundation
We discussed the hollow body position in Section 2, but in this video, I'll give you a little more information on how to build up hollow body strength. This will be really important once you start your handstand work.
It can be tricky to translate the hollow body on the ground to the hollow body in the handstand position. This stretch, using a rubber tubing (or even just a towel), will help you to work on the hollow body off the ground. This will help you feel what it's like to be in the hollow body position when you're upside down as well. 
It's probably pretty obvious, but you'll need helluva lot of arm strength to get really good at hand balancing exercises. The exercises I show you in this video will really help you build up that strength.
Section 5: Working on the Wall
When you start with handstands, you're not going to just jump right up into a freestanding handstand (as cool as that might be!) Instead, you'll start on the wall, first facing the wall, and then facing away from the wall. In this video, I'll show you where to place your hands when you're getting started with wall work.
There are several progressions to work through with leg placement. I'll show you how to work your way towards the more advanced levels in this video.
When you're first getting started, approaching and exiting the wall can seem scary, but if you follow these tips, you'll do just fine.
In the beginning, your wall handstand will probably be pretty slanted. That's okay! Watch this video for some tips. 
In this video, I'll show you how to work on straightening out your line in the wall handstand. 

Once you've worked on walking up the wall, it's important to work on strengthening your shoulders. This exercise will help you do just that. 
Once you've built up a strong foundation facing the wall, you can begin to bring one foot off of the wall. This will help you start to work towards the freestanding handstand.

Once you're comfortable facing away from the wall, start working on bringing one foot out at a time. 
It's important to know how to balance yourself in the handstand. By shifting your weight between your fingers and the heel of your palm, you'll be able to create this balance nicely.  
In this video, we'll take a look at using a move called the "frogger" to help you get into a handstand facing away from the wall. First I'll show you how to do a frogger, and then I'll show you how to do it against the wall. 
For this video, I asked another one of my students, Atsuko, to help out. We'll show you how to work on getting into a straddle position against the wall, facing in. 
In this video, we'll look at getting into the straddle position, facing out. 
The L-Stand can be quite tricky. This exercise will help you work on the L-stand effectively. 
Section 6: Get Your Back Up Off That Wall!
Once you've worked on the wall for long enough and you feel confident you are ready to start working on freestanding handstands, the first step is to find someone to spot you. In this video, I'll show you what the spotter should do to help you out.
This video will show you how to work on your lines in the freestanding handstand. Pay close attention to the details, and stay safe by using a spotter. 
In this video, I have Atsuko hold the handstand for a full minute, while I spot her and adjust her form. Watching this will help you see the things you need to work on. 
There are multiple ways to kick up into a handstand. I'll show you those variations in this video. 
Straddle Kick Up
Freestanding Straddle
One of the most important parts of learning to do a handstand is learning to get out of a handstand safely. In this video, I'll show you how to do just that.
Cartwheeling out of the handstand is one of the best ways to get out of the handstand safely, especially if you feel like you're falling. But first, you have to know how to do a cartwheel. In this video I'll show you how to do a cartwheel, and how to use the cartwheel to bail out of the handstand. 
We've talked about using the frogger to get into the handstand, but here, we'll examine using the frogger to turn out of the handstand - another great way to bail out if you need to. 
Since this is a beginner course, you may not be up to this level of capability yet, but I wanted to show you what you can do eventually if you build up your hand balancing skills enough.  
Section 7: Conclusion: Closing Thoughts and Where to Go from Here
Keep working on your handstands and you'll get there with hard work and determination.

If you liked this course, be sure to join the GMB Posse where you'll find all the cool stuff we're doing at Gold Medal Bodies

Instructor Biography

Ryan Hurst , Obsessed with Movement

After years of competition, a training injury ended my gymnastics career at the age of eighteen. I moved to Japan to study martial arts and earned several black belts in various arts until I badly dislocated my shoulder in a Judo tournament. 

Over the course of several years, I rehabilitated myself practicing yoga and various forms of strength training. 

Lately, I'm focused on teaching what I've learned about moving in a natural and healthy way that's also fun and builds strength, agility, and physical mastery.

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Average Rating
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  5. 1 Stars
    • Mark Dowsett


    • Éric Sauvageau

    Step by step

    Really nice, step by step progression, to perform a free handstand

    • James Wheatley

    Fantastic Step-by-Step Approach

    Incredibly detailed!


    Very well done!! Thank you!

    • Nicola Stocchiero

    La miglior guida che abbia mai letto!

    ottimo corso, spiega molto bene tutti gli argomenti e anch'io che capisco poco l'inglese sono riuscito a capire tutto, consigliato

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