Get Your First Handstand
Why This Lesson Matters
You can’t balance what you can’t feel. Handstands require total body tension — but most people don’t know how to switch it on. This lesson teaches you to lock in the right muscles before you ever kick up.
Face-Down Drill (Superman Hold)
Lie flat, arms extended overhead.
Elevate shoulders to cover your ears.
Squeeze legs together, point toes.
Tuck pelvis, lift stomach slightly off the floor.
Belly button to spine — feel that hollow.
Face-Up Drill (Hollow Body Hold)
Lie on your back, arms overhead, legs straight.
Push lower back into the floor.
Lift shoulders + upper back off the floor.
Keep legs off the ground, toes pointed.
Hold tension; rock gently forward/back to test control.
What You Should Feel
👉 This should feel intense. That’s good. Handstands aren’t floppy — they’re a rigid, locked-in position. Master this on the ground, and you’ll know exactly what to create upside down.
Mini Reflection
👉 Which drill felt harder — face-down or hollow hold? Why? That’s your first clue about which area (core vs. posterior chain) you need to work on more.
Pro Tip
Think of your body like a see-saw: if one end moves, the other reacts. The tighter you keep the middle (core + glutes), the more control you’ll have in the handstand.