6d • Training 💪
🤸 What Should A Handstand Session Look Like?
This is a great question from 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.
If you are already doing wall handstands, supplementary work could be:
• kick-up practice
• balance practice
• using the wall for controlled entries
• falling safely if fear is the issue
If you are not on handstands yet, supplementary work could be:
• headstands
• tripod holds
• simple balance drills upside down
That helps you learn:
• hip balance
• core activation
• confidence upside down
🛠 4) Weak point drill
This is where you fix the thing that is most limiting you.
For most people, common weak points are:
• shoulder flexibility
• core activation
• fear of falling
• balance awareness
• confidence upside down
Examples:
• hollow body holds for body tension
• shoulder opening drills if the chest keeps popping out
• headstands for balance and awareness
• wall shoulder shrugs for pushing tall
• cartwheel bail practice if fear is stopping you
This part should stay simple.
Pick one weak point.
Do not try to fix five things in one session.
✅ What should the session focus on?
The number one focus is always:
proper technique
That comes first.
Then your supplementary work should focus on one main thing only, such as:
• line
• balance
• entries
• confidence
• safety
• shoulder position
That keeps the session clear and helps you improve faster.
⚠️ Common mistake
The biggest mistake is trying to turn handstand practice into a giant workout.
For example:
• too many drills
• too many max effort attempts
• too much fatigue
• not enough focus on shape
• skipping wall work and rushing to freestanding
That usually slows progress down.
A better handstand session is often:
• shorter
• cleaner
• more focused
• more repeatable
🙌 Simple examples
Beginner version
• warm up
• pike hold or chest to wall handstand
• headstand or bail practice
• hollow body hold
If you already have wall handstands
• warm up
• chest to wall handstand
• kick-up practice
• shoulder or core weak point drill
🚀 Final thought
A good handstand session does not need to be long.
It just needs to be clear.
If you only have a few minutes, do the most important things first.
That is how handstands improve.
Not through random volume.
Through frequent, quality practice.
👇 If you want more help
If you are curious, we already have a full breakdown on handstand training in the Classroom tab if you are Level 3 or higher or in the Premium tier.
And if you want the progressions mapped out for you on the Skill Tree App, check the Premium tier as well.
Comment below if you want me to make a follow-up post on:
• beginner handstand mistakes
• best handstand weak point drills
• how to fit handstands into a weekly workout plan
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🤸 What Should A Handstand Session Look Like?
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