The Best Examples of Handstand Progression Drills for Gymnasts

Real examples of handstand progression drills for gymnasts

Let’s start where you actually need help: specific, usable drills. Below are real examples of handstand progression drills for gymnasts that you can plug straight into warm-ups, strength blocks, or event rotations.

Instead of thinking, “Do a handstand for 30 seconds,” think in layers: shapes on the floor, then shapes on the wall, then controlled entries, then balance and endurance. Each example of a drill below fits somewhere along that path.

Foundational shaping: floor-based examples of handstand progression drills

Before a gymnast ever kicks to vertical, they need to understand handstand shape: tight core, open shoulders, straight legs, and active hands. Some of the best examples of handstand progression drills for gymnasts actually happen lying down.

Hollow and arch shaping on the floor

Coaches still lean heavily on hollow and arch work because they teach the body tension a handstand needs.

• Hollow hold on floor: Gymnast lies on their back, arms by ears, legs straight, ribs pulled down, lower back pressed into the floor. They lift arms and legs slightly off the ground and hold. Short, high-quality holds of 10–15 seconds repeated several times are more effective than one long, sloppy hold. This matches current strength trends favoring multiple submaximal sets over long grinders.

• Arch hold (superman): On the stomach, arms and legs lifted, squeezing glutes and upper back. This balances the hollow work and supports a strong, open shoulder line in handstand.

These aren’t just conditioning; they’re direct examples of handstand progression drills for gymnasts because the exact same hollow/arch control is what stabilizes a handstand on any event.

Box handstand holds (hands on floor, feet on a block)

A step closer to vertical without the fear factor:

The gymnast places hands on the floor, feet on a block or panel mat, hips stacked over shoulders as much as mobility allows. From here, they:

• Push tall through the shoulders
• Look lightly between the hands
• Squeeze ribs and glutes

This drill is a great example of a handstand progression because it introduces weight-bearing through the hands and shoulders while keeping the gymnast partially supported.

Wall-supported examples of handstand progression drills for gymnasts

Wall work is still one of the best examples of handstand progression drills for gymnasts in 2024, especially when used thoughtfully instead of just “kick up and hold.” Coaches are increasingly using short holds, frequent sets, and different wall orientations to build better control.

Stomach-to-wall handstand holds

Stomach-to-wall is a favorite among high-level coaches because it forces a straight line.

• Gymnast walks feet up the wall until chest and thighs are close to the wall.
• Hands are slightly away from the wall so the body can line up from wrists to ankles.
• Focus is on ribs in, glutes tight, and pushing tall through the shoulders.

Short holds—5–15 seconds, multiple sets—are currently preferred over long max-effort holds, which can lead to fatigue and form breakdown. This approach aligns with modern strength and conditioning principles that emphasize quality over duration.

Back-to-wall handstand with heel pulls

Back-to-wall is more forgiving for beginners and great for learning balance.

• Gymnast kicks up to a back-to-wall handstand.
• From there, they gently pull one heel off the wall, then the other, then both for a second or two.

This is a powerful example of handstand progression drills for gymnasts because it teaches the feel of balancing without the fear of falling over. The goal is not just to hang on the wall, but to use the wall as a safety net while the gymnast explores balance.

Wall handstand shoulder taps

Once a gymnast can hold comfortably, add shoulder taps to build stability.

In a stomach-to-wall handstand:

• Shift weight slightly to one side
• Tap the opposite shoulder with the hand
• Return the hand to the floor and repeat on the other side

This drill is increasingly popular in both gymnastics and cross-training because it trains dynamic shoulder stability—key for safe handstands and for protecting the shoulder joint. For background on shoulder health and overuse injuries, you can see general guidance from sources like the National Institutes of Health.

Entry and control: moving examples of handstand progression drills for gymnasts

Once the shape and wall control are there, the next step is how you get into the handstand. Many of the best examples of handstand progression drills for gymnasts focus less on the hold and more on the entry.

Lunge-to-handstand kick-ups with a stick target

Instead of wild kick-ups, give gymnasts a clear target:

• Coach or partner holds a stick or panel mat at a set height.
• Gymnast starts in a strong lunge, arms by ears.
• They kick up only as high as needed to touch the target lightly with the back foot, then return to lunge.

This is a real example of a handstand progression drill that teaches control: kick to a spot, not through it. It’s especially helpful for younger athletes who tend to over-kick and crash.

Tuck-up to handstand from squat

This drill builds strength and control for press handstands and bar work.

• Gymnast starts in a deep squat, hands on the floor shoulder-width apart.
• They jump or lift hips up, bringing knees toward the chest.
• From a tuck balance, they slowly extend to a straight handstand, then lower back to tuck and down.

This is one of the more advanced examples of handstand progression drills for gymnasts, but you can scale it by spotting at the hips or using a block under the feet.

Handstand step-ins and step-outs

To connect handstands into tumbling and acro, gymnasts need to move in and out of the shape, not just freeze in it.

• From a lunge, gymnast kicks to handstand.
• They hold for a brief moment, then step one foot down into a lunge on the opposite side.

This drill teaches rhythm, body tension during transitions, and prepares athletes for skills like front handsprings and walkovers.

Partner and coach-supported examples of handstand progression drills for gymnasts

Spotted work is still extremely valuable when done safely and intentionally. Here are real examples that coaches commonly use.

Spotted handstand holds at the hips

• Gymnast kicks to handstand.
• Coach supports lightly at the hips or upper thighs.
• Focus is on straight body, tight core, and neutral head position.

The coach gradually reduces support until the gymnast is balancing mostly on their own. This is a gentle example of handstand progression drills for gymnasts who fear falling or who tend to arch.

Assisted handstand walks

Handstand walks aren’t just for show—they build shoulder strength, coordination, and confidence.

• Gymnast kicks to handstand.
• Coach supports at the hips or ankles while the gymnast takes small hand steps forward.

As the gymnast improves, the coach supports lower on the legs or only spots when balance is lost. This drill ties directly into beam and floor acro where handstand control while moving is critical.

For information on safe spotting and injury prevention, it’s always worth reviewing general youth sports safety guidelines from organizations like the CDC.

Strength and conditioning examples that support better handstands

Not every handstand drill looks like a handstand. Some of the best examples of handstand progression drills for gymnasts are actually supporting strength exercises that make the position easier to hold.

Shoulder elevation shrugs in plank or handstand

• Start in a push-up plank or a box handstand.
• Without bending the elbows, push the floor away to lift the shoulders toward the ears (elevation), then relax slightly.

These small movements train the “push tall” action that keeps gymnasts from collapsing in their shoulders. Modern handstand training emphasizes this active shoulder engagement to reduce stress on passive structures like ligaments and the joint capsule.

Wrist prep and loading drills

With handstands, wrists take a lot of load. Smart programs in 2024 include:

• Wrist circles and gentle stretches
• Rocking from fingers to palm in quadruped position
• Small weight shifts in a pike or box handstand

Injury-prevention research for youth athletes consistently highlights gradual loading and proper warm-up. While not gym-specific, resources like Mayo Clinic’s sports injury prevention tips underline the value of progressive loading and good preparation.

Core and hip compression work

Handstands aren’t just shoulders; tight, strong hips and core keep the line clean.

Helpful examples include:

• Pike lifts while sitting on a panel mat (hands by knees, lift straight legs)
• Hanging leg lifts or tuck holds on a bar

These support press handstands, pirouettes, and bar handstands by building the strength to keep legs together and controlled.

Beam, bars, and event-specific examples of handstand progression drills for gymnasts

Handstands show up everywhere in gymnastics. Here are event-specific examples of handstand progression drills for gymnasts that transfer directly to routines.

Low-beam handstand shapes and partial kick-ups

• On a low beam, gymnast practices lunge to partial handstand, stopping at 45–60 degrees.
• Focus is on alignment over the beam, tight body, and safe exit.

As confidence grows, they kick higher, eventually to full handstand. The beam adds a balance challenge without needing full vertical right away.

Bar handstand shaping on floor bar or low bar

• Use a floor bar or low bar with mats underneath.
• Gymnast kicks to a handstand against a wall or with a spot.

The narrow grip and bar feel make this a specific example of handstand progression drills for gymnasts who need stronger bar handstands and giants.

How 2024–2025 coaching trends are changing handstand progressions

Modern gymnastics training has shifted away from long, static holds and “just kick harder” to a more technical, micro-progressive approach. Some current trends you’ll see in the best examples of handstand progression drills for gymnasts include:

• Shorter, higher-quality holds: Multiple 10–15 second holds with perfect form instead of one long, fatigued hold.
• More shoulder prehab: Coaches are prioritizing shoulder strength and mobility to reduce overuse issues, reflecting broader sports medicine recommendations from organizations like NIH.
• Early shape training: Even recreational gymnasts are learning hollow/arch and active shoulder positions from day one.
• Fear management: Using walls, spots, and progressions that reduce fear so athletes can focus on technique, not survival.

If your current program is mostly “kick up and hope,” you’ll see big gains by incorporating these updated examples of handstand progression drills for gymnasts into your weekly plan.

Frequently asked questions about handstand progressions

What are some good examples of handstand progression drills for beginners?

For beginners, start with floor hollow and arch holds, box handstands with feet on a block, and back-to-wall handstand holds with gentle heel pulls. These examples of handstand progression drills for gymnasts teach body tension and basic balance without overwhelming the athlete.

Can you give an example of a drill to improve balance in a handstand?

A great example of a balance-focused drill is the back-to-wall handstand with alternating heel pulls. The gymnast kicks up, lightly rests heels on the wall, then lifts one heel at a time, eventually both for a second or two. This teaches the feeling of balancing in the middle, with the wall as backup.

How often should gymnasts practice these handstand progression drills?

Most gymnasts benefit from some form of handstand work 3–5 days per week, but not always as long holds. Rotate through different examples of handstand progression drills for gymnasts—shape work, wall drills, entries, and strength—to avoid overloading the wrists and shoulders.

What is the best example of a drill for fixing a banana-shaped handstand?

Stomach-to-wall handstands are one of the best examples. Have the gymnast walk feet up the wall, pull ribs in, squeeze glutes, and push tall through the shoulders. Keeping the nose slightly away from the wall and focusing on a straight line from wrists to ankles helps correct the arch.

Are these handstand drills safe for kids?

When properly supervised and scaled, these examples of handstand progression drills for gymnasts are generally safe for children. Emphasize gradual progressions, good warm-up, and spotting when needed. For broader guidance on youth sports safety, you can refer to resources from the CDC’s youth sports section.

If you build your practices around these real, step-by-step examples of handstand progression drills for gymnasts—starting with shape, then wall, then entries, then strength—you’ll see cleaner lines, better control, and far fewer scary falls. Handstands stop being a mystery and start becoming just another position your gymnasts own.