Programs → Handstand Progression
Floor / Wall

Learn to hold a
freestanding handstand.

The handstand is the foundation of gymnastics — and it's more achievable than you think. This 8-week program takes you from zero overhead strength to a controlled, freestanding hold using the exact wall-to-free progressions gymnasts train on.

Duration
8 Weeks
Level
Beginner
Per Week
3 Days
Equipment
Floor / Wall
$24
One-time. Lifetime access.
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What's included
Full 8-week program (all weeks unlocked)
Step-by-step guides for every exercise
Wall-to-freestanding progressions
Wrist prep & shoulder conditioning
Email support from Liam
What You'll Achieve

After 8 weeks,
here's where you'll be.

Most people never achieve a handstand because they skip the fundamentals. This program builds the right base so the skill actually sticks.

🤸

Freestanding handstand hold

Progress from wall support to a genuine freestanding hold. You'll feel the moment your balance clicks — and this program gets you there systematically.

💪

Overhead pressing strength

Pike push ups and elevated progressions build the shoulder pressing strength you need. Handstand pressing is a bonus skill that follows naturally.

🙌

Wrist conditioning

Most people's wrists give out before their shoulders do. Week 1 dedicates serious time to wrist prep so you can train pain-free for months.

⚖️

Body line awareness

A hollow body handstand is far more stable than a banana shape. You'll develop the body tension and spatial awareness that makes balance easier.

How It Works

Wall first.
Free when you're ready.

Rushing to kick up freestanding is the #1 mistake people make. The wall teaches your body the shape — then you peel away from it.

01

Wrist & shoulder prep first

Week 1 is non-negotiable prep. Wrist circles, wrist push ups, and shoulder conditioning protect you for the whole 8 weeks and are often the training most people skip entirely.

02

Wall builds shape, free builds balance

The wall doesn't make you lazy — it teaches alignment. Once your body knows what a vertical line feels like, transitioning to freestanding becomes much faster.

03

Hollow body is the secret

A tight hollow body position — ribs down, glutes squeezed, toes pointed — is dramatically more stable than arching your back. Every session reinforces this shape.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 8 weeks.

WEEK 1 & 2

Foundation

Wrist prep & wall plankFree Preview

Day 1 — Wrist & Shoulder Prep

Wrist Circles
2 × 20 reps each way
+
1
Extend both arms in front of you at shoulder height, fingers spread wide.
2
Rotate your wrists in slow, full circles — 20 reps clockwise, then 20 counter-clockwise.
3
Finish by shaking out your hands loosely for 10 seconds.
Make the circles as large as your range allows — don't rush them
This is warming up the joint, not a strength move — go slow and feel every part of the circle
Don't skip this — wrists are the most common point of failure in handstand training and conditioning them takes weeks
Wrist Push Up
3 × 8
+
1
Kneel on all fours with hands flat on the floor, fingers forward.
2
Slowly rock your weight forward over your fingers, loading the wrist into extension. Hold 2 seconds.
3
Rock back to neutral. Repeat for 8 controlled reps.
The goal is gradually increasing the angle your wrist can handle under load
Spread your fingers wide to distribute pressure across the whole hand
If you feel sharp pain (not just stretch discomfort), back off the range — don't push through sharp wrist pain
Pike Push Up
4 × 6
+
1
Start in a downward dog position — hands shoulder-width, hips high, body in an inverted V.
2
Bend your elbows and lower the top of your head toward the floor between your hands.
3
Press back up to the start, fully extending your arms. That's one rep.
Keep your hips as high as possible throughout — this loads the shoulders, not the chest
Elbows should flare out slightly, not straight back
Don't let your hips drop as you lower — that turns it into a push up, not a pike push up
Hollow Body Hold
3 × 20 sec
+
1
Lie on your back. Press your lower back firmly into the floor — no gap.
2
Lift your legs to about 45° and arms overhead. Pull your ribs down.
3
Hold for 20 seconds. Breathe — don't hold your breath.
The hollow body is the same shape you need in a handstand — tight midline, ribs in, no arch
If your lower back lifts off the floor, raise your legs higher until it stays down
Letting your lower back arch off the floor completely defeats the purpose — prioritize keeping contact with the floor
Shoulder Tap Plank
3 × 10 each side
+
1
Start in a straight-arm plank — hands under shoulders, body rigid from head to heels.
2
Lift one hand off the floor and tap the opposite shoulder. Return it.
3
Alternate sides. Focus on keeping hips level throughout.
The challenge is keeping your hips from rotating — resist the urge to twist
Widen your foot stance slightly if you're finding it hard to stay stable
Rocking hips side to side means you're not engaging your core enough — slow down and tighten everything

Day 2 — Wall Plank

Wall Plank Hold
4 × 20 sec
+
1
Place your hands on the floor about 30cm from the wall. Walk your feet up the wall so your body is horizontal.
2
Hold a rigid plank position — body completely flat, not sagging or piked.
3
Hold for 20 seconds. Walk feet down carefully.
This builds the overhead shoulder stability needed for handstands without the balance challenge
Push the floor away — active shoulders, not passive hang
Don't let your hips pike up or sag — the whole point is a perfectly flat body line
Wall Plank Climb
3 × 3 reps
+
1
Start in a wall plank (body horizontal). Walk your hands closer to the wall one step at a time.
2
As you walk in, your body will become more vertical. Aim to get your hips over your shoulders.
3
Walk back out to the horizontal position. That's one rep.
Move slowly and with control — this is practice, not a race
Feel how the balance point shifts as you get more vertical
Don't rush the transition to vertical — build comfort at each point before moving further in
Elevated Pike Push Up
3 × 5
+
1
Place your feet on a chair or box (30–45cm high). Get into a pike position with hips stacked over shoulders.
2
Bend your elbows and lower your head toward the floor between your hands.
3
Press back up fully. Keep hips as high as possible throughout.
Higher feet = more vertical loading = closer to the handstand push up pattern
Your head should go between your hands, not in front of them
If your hips drop during the press, the elevation is too high — start lower and build up
Wrist Flexion Stretch
2 × 45 sec each
+
1
Kneel on the floor and place the backs of your hands flat on the floor, fingers pointing toward you.
2
Gently sit back, increasing the stretch on the tops of your wrists and forearms.
3
Hold for 45 seconds on each hand. Don't bounce — steady pressure only.
This stretches the opposite side from the extension stress of handstands — both directions need work
Start very gently — this can be intense if your wrists are tight
Don't force the stretch — sharp pain means you're going too far. Build the range over weeks, not in one session
Scapular Push Up
3 × 10
+
1
Start in a straight-arm plank. Arms stay completely straight throughout.
2
Let your shoulder blades pinch together, dropping your chest slightly — this is the "protraction release."
3
Then push the floor away, spreading your shoulder blades apart — this is "protraction." That's one rep.
This is shoulder blade control, not elbow bending — keep arms locked out
Full protraction (pushing away) is the top position of a handstand — learn to feel it here
Don't confuse this with a regular push up — if your elbows are bending, you're doing it wrong

Day 3 — Press Strength

Pike Push Up (Slow)
4 × 5 (3 sec lower)
+
1
Get into pike position — downward dog with hips as high as possible.
2
Lower your head toward the floor over 3 full seconds — controlled all the way down.
3
Press back up explosively. Rest 90 seconds between sets.
Slow negatives build more strength than fast reps — this is intentional
Count out loud: "one thousand, two thousand, three thousand" as you lower
Don't rush the lowering phase — that defeats the purpose. If you can't control the lower, do fewer reps
Frog Stand
4 × 15 sec
+
1
Squat down and place your hands flat on the floor, shoulder-width apart.
2
Lean forward and rest your knees on the backs of your upper arms (triceps).
3
Shift weight forward until your feet lift off the floor. Hold for 15 seconds.
This is your first real balance hold — get comfortable with weight completely on your hands
Gaze slightly forward, not straight down — it makes balance easier
Don't try to kick up straight away — the frog stand teaches you the wrist loading and balance shift you need first
Hollow Body Rock
3 × 10 rocks
+
1
Get into hollow body position — lower back pressed into floor, legs up, arms overhead.
2
Rock forward and back in a smooth, controlled motion using your core.
3
Maintain the exact same body shape throughout — don't open up as you rock.
Think of your body as a rigid rocker — one piece, no hinges
The rocking motion is smooth and rhythmic, not jerky
If your lower back arches off the floor as you rock, you've lost the hollow position — reset and continue
Wall Handstand Hold
3 × 20 sec
+
1
Kick up to a handstand against the wall — chest facing the wall. Hands about 10cm from the wall.
2
Press through the floor, extend fully, and hold a tight body line. Toes touch the wall lightly.
3
Hold for 20 seconds. Come down in control — don't crash.
Chest-to-wall is better than back-to-wall — it forces a hollow body position rather than a banana arch
Squeeze your glutes and point your toes — this tightens your whole line
Don't stare at the wall — look straight down at your hands so your neck stays in a neutral position
Wrist Extension Stretch
2 × 45 sec each
+
1
Kneel and place your palms flat on the floor, fingers pointing toward your knees.
2
Gently sit back, increasing the stretch in the underside of your forearms and wrists.
3
Hold 45 seconds. This is the direction your wrists are loaded in every handstand.
Do this after every session — consistent daily stretching is how wrist flexibility is built
A mild pulling sensation is normal; sharp shooting pain is not
Don't skip this at the end of sessions — you'll feel it the next morning if you train without regular wrist recovery
WEEK 3 & 4

Build

Vertical wall handstand🔒 Locked

Wall handstand holds, chest-to-wall work, and pike strength progressions. Unlock to access all 6 remaining weeks.

Unlock Full Program — $24
WEEK 5 & 6

Shape

Kick-up practice & balance training🔒 Locked

Kick-up technique, balance training, and learning to use your fingers for micro-adjustments. Unlock to continue.

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WEEK 7 & 8

Freestanding

Away from the wall🔒 Locked

Peeling away from the wall, freestanding attempts, and pirouette bail training. The final phase.

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Your Coach

Built by a gymnast.
Designed for everyone.

Liam Vanounou

Hi, I'm Liam.

I've spent 15 years training gymnastics and the last several years breaking down exactly how the skills work — so I can teach them to people who weren't raised in a gym.

The handstand took me longer than it should have because I skipped the basics. This program is what I wish I had: the wrist prep, the wall progressions, and the exact progressions that actually transfer to freestanding.

15+ years of gymnastics training
Competed at national level
Coached hundreds of athletes at all levels

Start your handstand today.

8 weeks of structured progressions. One-time payment. Yours forever.

Get the Program — $24