How to Learn the Handstand
The freestanding handstand is the foundation of calisthenics balance skills: a straight, stacked line on your hands. It builds shoulder strength, wrist resilience and the body control that every advanced inverted skill depends on.
Handstand technique
- Lock your elbows and keep them straight
- Push the floor away to maintain active shoulders
- Keep your head relaxed and look at the floor between your hands
- Stack your hands, shoulders, hips, knees, and ankles in one line
- Brace your core and squeeze your glutes
- Keep your legs straight and point your toes
- Spread your fingers wide and grip the floor with your fingertips
- Make small balance corrections with your fingertips, not your hips
Key progressions
These are the main building blocks you work on before the Handstand feels solid:
- Chest-To-Wall Handstand Holds
- Wall Walks And Shoulder Taps
- Freestanding Handstand Attempts
The 3-stage training path
In Raw Control the Handstand is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Back-To-Wall Handstand Scissor Kick
- Back-To-Wall Handstand Balance
- Back-To-Wall Handstand Hold
- Wall Handstand Line Alignment
Training 2
- Face-To-Wall Handstand Scissor Kick
- Face-To-Wall Handstand Balance
- Face-To-Wall Handstand Hold
- Pike Push-Up
Training 3
- Face-To-Wall Handstand Shoulder Tap
- Handstand Max Hold Attempt
- Wall Handstand Line Alignment
- Face-To-Wall Handstand Walk
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Handstand fits
Each skill line runs through all three levels. This is the path for the Handstand:
More beginner skills
Train the Handstand with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.