This is a great question from @Atul V.k because a lot of people know they should train handstands more often… But they are not sure what the session should actually look like. The biggest thing to understand is this: A handstand session should be built in order of importance. That way: • if you only have 5 minutes, you still do the most important things • if you have 10 minutes, you can add a little more • if you have more time, you can work on your weak points without overcomplicating it 🧠 The order of importance A simple handstand session should usually look like this: • Warm up • Main handstand work • Supplementary work • Weak point drill That is the order I would use for most people. ⏱ If you only have 5 minutes Do the first 2: • Warm up • Main handstand work That alone is enough to make progress if you stay consistent. ⏱ If you have around 10 minutes Do all 4: • Warm up • Main handstand work • Supplementary work • Weak point drill That is a really solid handstand session for most adults. 🔥 1) Warm up The goal of the warm up is simple: • get the wrists ready • get the shoulders ready • wake up the body position you need This can be very short. Examples: • wrist circles • palm pulses • shoulder shrugs • light pike hold • hollow body activation You do not need to spend forever here. Just enough to feel ready. 🎯 2) Main handstand work This is the most important part. For most people, this should be: • Wall handstands Why? Because wall handstands help you learn: • the right shape • the right line • the right shoulder position • the right technique If you are not there yet, then your main work should be: • Pike handstand • or pike hold That is your version of handstand practice right now. So your main work is not always the full handstand. It is the handstand progression that teaches the best shape and control for where you are. 🧩 3) Supplementary work This is where you work on one extra piece without making the session messy.

Hey everyone, I’m Dirk from Germany. Getting back into training after some injury setbacks — main goals are OCR and trail running, but I keep failing on grip-heavy hanging obstacles. Joined to put more focus on calisthenics, find a structured training plan, get better, and connect with like-minded people.