I would start by taking your feet off the ground

But for serious

Do you want to get to a handstand from a backbend? Because I don't know much about that.

But to just get up into a typical handstand I would do 3 types of exercises. I would use a wall and practice kicking off with the right strength to work on the kick up phase. I would also work the opposite way and put your feet on the wall and work your hands closer to work on the balance and being comfortable upside down.

I did a handstand clinic and we all did a lot of walking around on hands and feet (bear crawl style) and working on small jumps where our hands stay on the ground and we just do small kick ups (think donkey kicks) with our feet (this also helped with keeping balance on the hands but also working on flexibility and strength in the wrists). We would kick up higher and for longer periods of time. We would turn and just move around using sorta animal flow movements.

After you're getting comfortable with these move into working on balance. After you're in a handstand against the wall move your feet away and try to keep your balance. And try kicking up to a handstand into free space to learn the sweet spot and keep your balance during the motion.

That is a backbend but for a handstand, go to a wall and sit with your back against is and your legs out straight. Mark where your feet were than get up and put your hands there. After that walk your feet up the wall so it makes an L shape. You can hold that for a bit than start bringing one leg up at a time and keeping it in the air for a few seconds. Do with both legs.

I started from a head stand, to a wall hand stand. Then wall supported hand stand pushups. I’m not great but at 37 I can still do them and feel pretty good about it. If you can bridge like that I’m sure you got it!

yoga with adriene’s video is the one that made me do it when i was a curious 13 year old kid who wanted to do a headstand before school at 6 am

Try to get more vertical

Unnecessary momentum,try with hands on floor and kick up to handstand slowly Instead of doing this and also as someone said practice handstand on wall both chest to wall and back to wall

Whelp I'm no professional yet. But I'd say you seem afraid of over balancing. Practice over balance bails while doing chest to wall. Also, your open grip strength might be limited like mine. Do pushup position, but don't bend elbow, lift palms off the ground. Once you have the forearm strength to balance you can practice not correcting with your legs.

Sondre Berg has a good tutorial I think you’ll find helpful

Try to concentrate more.

I learned to do it by following this tutorial. I learned first to walk with my hands though, it is easier and gives you confidence when you are going to fall forward.

For each of these watch YouTube videos so you get correct technique. Walking on your hands has way more to do with balance and center of gravity than strength (up to a point). Do one til you've got it, then go to the next. 1: 30 Pushups on your knees. 2: 20 Pushups in plank. 3: plank for 30 seconds. 4: put your hands next to a wall (on the floor). Get your legs like a sprinter on the blocks. Kick your legs up against the wall so you're in handstand. Consistent practice is way more important than progress.

Follow Shona Vertue. She's got this handstand sequence on YouTube. She has quick little tips and tricks, form cues and things to look out for on IGTV on her Instagram page @shona_vertue

She's honestly brilliant. Really prioritises form and safe execution. Emphasises the need to build up strength before going into extreme poses like handstands or back bends. I appreciate her ethos.

r/bodyweightfitness handstand progression

EDIT: happy coincidence they’re doing handstand month right now

https://www.reddit.com/r/bodyweightfitness/comments/gbje3p/welcome_to_the_handstand_motivational_month_where/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

It helps to put your hands next to a wall and slowly walk your feet up the wall. Hold the position as long as possible. You can even do vertical pushups with your feet on the wall to build strength, but research correct posture so you’re not hurting your back.

1 key thing to remember when doing handstands is to have active shoulders. So what I mean by that is, raise your hands straight up and shrug your shoulders like you're "raising the roof" lol. You need to be able to keep that position when walking on your hands. Good luck!

Hi, I'm a handstand specialist! The most important philosphy for handstands is that you want to learn to create balance, not find balance. To create balance, you want to push down with your palms when you are over-balancing(when your legs come in front of you) and push through your fingers when under-balancing (legs coming behind you). Back to wall handstands are great, I used them to get my first handstand I eventually started to do chest-to-wall holds once I become more comfortable with bailing. I would highly suggest you start to try some kick ups to handstands, not just to try and hold but also to learn how to bail safely.

It's very important to keep in mind that learning to balance is not only a skill but also a strength as well that takes time and practice to build. A few years ago, I would have a hard time correcting myself when losing balance but as my balancing strength improved, it's become almost second nature to me. You're doing great from what I see, just keep practicing!

Get closer to the wall/mirror so you can go back and forth without collapsing. You're too far away.

Also practice some hollow holds as it seems like you can't keep your core engaged long enough.

Control it with your wrists, have the balance point on your knuckles and do it atleast twice a day for a few years ;p 

I practised handstands for years. The goal was to be able to walk on my hands. Oh and do the splits… still can’t do either. :/

I Went from 0 handstand ability to a consistent 20 second + in less than a year. You have to get used to belly to wall. That’s how you learn to recover and safely bail from over balance. Practice a cartwheel out when you start to over balance. Do it with a friend so they can spot you. Do it every day. Kick up, maybe you’ll find your center, maybe you won’t, but when you over balance, cartwheel out. Do it till it’s totally natural and not scary. It should really only take like 20 repetitions. Once you learn that, you’ll never fear falling onto your back ever again.

Do handstand holds against the wall.

This is my #1 tip, build up to holding for 90 seconds and you’ll have IMO the strength and stability to safely do a HS walk.

I found it really helpful to start with headstands (with elbows on knees) You get the feeling of it a bit. Then check out YouTube videos on progressions from boxes etc

https://gmb.io/handstand/

Look up Pamela Gagnon on Instagram. TONS of tips there.

I was (well really still am) terrible at handstands, but my box usually has me transition into them by doing wall walks and then holds. For some reason, I cannot kick up into one for the life of me, but I can wall walk into one. Try them. If a strength issue is limiting you, just walk up as far as you can and hold it.

You are already on your way. Most important thing is to spend a lot of time, on your hands, which you are doing. now it's time to do more specific handstand drills, try to build confidence with wall (chest to wall +back to wall mix), and slowly go further. You can find youtube videos on the topic.

Straighten your arms and lift your butt up to the sky

Get way fuckin stronger lol

Core compression

It’s a broad question, broad answer , start by building body awareness in that very position where you at right now, start by circling your feet, the more body awareness the most natural it’ll feel to handstand, you don’t make a handstand you reach the handstand , by practice practice practice

Practice a crow pose, it’ll take all kinds of shoulder power. You hold your body above the ground facing down and your legs tucked into your chest

r/bodyweightfitness and follow their Recommended routine (RR) to start. Then you can head over to r/calisthenics

Search for a good diet. But not those ones that make you starve, search a sustainable one, one that you also enjoy. You are not gonna lose weight unless you are in a caloric deficit.

For the sport part, Yoga seems the best option based on what you want to achieve physically, but calisthenics might do the trick also. For losing weight, I would recommend weight lifting.

But remember, it is mostly about what you eat

Try checking out Movnat / Natural Movement

Practice against a wall

This is called a banana stand and it's not very stable. You need to stack your torso over your wrists.

Your form will get a lot better if your stomach is facing the wall. It's all about your shoulders, finger strength, and balance

Work on shoulder flexibility and wrist strength.

your torso is not looking right. Try to make parallel to your arms, don't let your torso go that much front to your arms

chest to wall is life

On shoulder mobility: it's different for everyone. Assuming there are no restrictions in the capsule, full flexion (arms straight over the shoulders without rounding the lower back) is achieved by lifting the hands to 120 degrees (that's the shoulder mobility part) and lifting the scapulae to make room in the glenohumeral joint for the ball to lift the arms from 120 to 180 degrees. That's achieved by stretching the muscles that prevent these movements and strengthening the muscles that rotate the scapulae upwards.

Stretch: internal rotators, lats and upper chest. Some exercises: stall bar lat stretch, lat stretch on rings, butchers block, pec minor partner stretch (I do German hangs instead), subscapularis stretch.

Strengthen: external rotators, lower traps and serratus anterior. Dumbbell external rotator (recommend the first exercise and in exactly the arm position as in the video), trap 3 raise, serratus anterior, wall angels (keep the lower back glued to the wall).

There are many other exercises and variations so look for the ones that work for you. The list is comprehensive but everyone is different and you may not need to do all the exercises.

Programming: do these exercises two or three times a week. I suggest doing them after your regular upper body strength workouts because you can skip the warm up and save some time. Otherwise, don't forget to warm up. Workout sequence: 1) warm up; 2) handstand work; 3) strength workout (push ups, pull ups, whatever), 4) strengthening exercises from the list, 5) stretching exercises. Personally, I don't think there's any harm if you switch the order of 4) and 5), but some may disagree.

In addition to that, daily lower intensity work will help speed up the process. Some examples: several sets of arm swings in all directions (google Thomas Kurz dynamic stretches) with increased range and velocity until the current range of motion is reached, two times a day (in the morning before eating and before bed). Or some of the Yuri's band drills. Or some type of morning routine. I personally do arm swings and sometimes wall angels and it takes me 5 minutes a day.

Note: there are some handstand specific exercises for shoulder mobility. Stick flexion, prone external rotation, shoulder stretching against the wall (like cat pose but against the wall). I train like that in a PNF fashion. Also, elevated pike hold and tuck handstand slides work great for both flexibility and strength, but they're somewhat more advanced.

Good luck and don't forget you don't have to do everything. If you don't have a lot of time, prioritize the tightest areas. Don't expect miracles, shoulder flexibility is a long journey.

Do you think that training 2/3 times a week is enough to learn handstand (mainly learn how to balance)? also how much time per sesion do you think is optimal to learn? i usually do 10 min just dedicated to balance per sesion since that i also want to do my workout.

Congrats btw :)

I got a question. Right now I can kick up to a wall but whenever I try to get my foot off the wall, I fall right back down I can't balance.

Do you face that too?

As a former gymnast I second this.

Also, my tricks were having my fingers spread out and pushing them into the matt while squeezing tf out of my legs/butt while holding the handstand. Those were the good ole days

I m not an expert in mobility so I did really simple stuff:

-with a stick or resistance bands I did Shoulder pass-through, the more I was progressing the more I was closing up my hands to increase difficulty.

-On the ground I stretch with I think it's called the child's pose in yoga. You are on your knees, you push your back down and crawl your hands forward until your arms are extended in front of you.

Pro tip: work on your bridge rotations. Shoulders loosen up really fast with these so it’s a great warm up too.