1d • Training 💪
🚨 This Unlocks Your Handstand (And Almost No One Trains It)
You can practice wall holds.
You can drill shoulder taps.
You can kick up a hundred times.
But if you don’t know how to fall out of a handstand, progress will always stall.
This is one of the biggest milestones in handstand training.
Not strength.
Not balance.
Not consistency.
Confidence.
And confidence comes from knowing you can miss safely.
If your brain thinks falling = danger, it will shut everything down no matter how strong or consistent you are.
Why Learning to Fall Is Non-Negotiable
• It removes fear
• It allows real balance attempts
• It unlocks freestanding time
• It stops over-reliance on the wall
• It prevents panic bails (the most common cause of wrist/shoulder tweaks)
You don’t “graduate” to falling later.
You train it early and often.
How to Practice Falling Out of a Handstand (Step by Step)
1️⃣ Quarter-Turn Cartwheel Bail (Most Important)
This is your default exit.
How to practice:
• Kick up lightly (or start from chest-to-wall)
• When you feel overbalanced, turn your hips sideways
• Let one leg come down first
• Follow it with a small cartwheel motion
👉 Practice this on purpose, not by accident
👉 Do it both directions (yes, both)
This should feel calm, controlled, and repeatable.
2️⃣ Wall Push-Away Drill
This teaches you to leave the wall before panic kicks in.
How:
• Start chest-to-wall
• Shift weight slightly forward
• Gently push away with the hands
• Immediately turn and step down into the cartwheel bail
Goal:
Teach your brain that leaving balance is safe.
3️⃣ Down Dog Kick-Up & Twist Out
Great for beginners who aren’t comfortable upside down yet.
How:
• Start in Down Dog
• Kick up softly
• As soon as balance feels off, twist the hips and step out
• Think “exit early, exit smoothly”
This builds early awareness, not last-second saves.
4️⃣ Cartwheels Attempts (Yes, they can be bad)
Reduces height and fear.
How:
• Hands on floor sideways
• Jump to the other side of your hands
• Practice stepping or turning out
Lower risk, same skill.
5️⃣ Purposeful Misses (Advanced Confidence Builder)
Once comfortable:
• Kick up knowing you will bail
• Choose when to exit
• Treat falling as part of the rep
This is where fear disappears.
Big Mistakes to Avoid
❌ Waiting to learn falling “later”
❌ Only bailing one direction
❌ Panicking and jumping straight down
❌ Overtraining wall holds without exits
If you don’t practice exits, your brain will never allow balance.
Simple Rule to Remember
You don’t fail a handstand by falling.
You fail it by not knowing how to exit.
Balance improves when fear goes away.
Fear goes away when falling is trained.
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🚨 This Unlocks Your Handstand (And Almost No One Trains It)
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Master bodyweight strength, skills like handstands & muscle-ups. Build strength, movement, and control while unlocking your full potential! 💪🔥
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