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Balance · Intermediate

Handstand

Balance on your hands — foundation for HSPU and advanced balance skills.

About this skill

Learn chest-to-wall first, then freestanding. Consistent short attempts and wrist prep win.

Prerequisites

  • 30 s plank
  • 15 s chest-to-wall handstand

Progression ladder

  • 1

    Wrist prep

    5–8 min / session

    Mobility and support.

    Focus: Joint readiness

  • 2

    Chest-to-wall

    3×20–45 s

    Chest faces wall, neutral spine.

    Focus: Alignment

  • 3

    Heel-to-wall balance

    3×10–20 s

    Light wall contact.

    Focus: Balance

  • 4

    Freestanding kick-up

    5×5–10 s

    Short holds from kick-up.

    Focus: Entry control

  • 5

    Freestanding hold

    3×15–30 s

    Stable hold off wall.

    Focus: Endurance

Training tips

Push through fingers, stack hips over shoulders, breathe calmly.