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How Do You Get Up From a Handstand?

Published in Gymnastics 3 mins read

To get up from a handstand, the key is to regain control and carefully shift your weight to safely exit the inverted position.

Here's a breakdown of the process:

  • Control and Awareness: Maintaining a stable handstand is crucial. This starts with core engagement and focused body awareness. If you feel yourself losing balance significantly, abort the exit strategy and come down immediately to avoid injury.

  • Two Primary Exit Strategies:

    • The Bridge/Backbend Exit:
      1. Gradual Arch: Slowly begin to arch your back, allowing your feet to move towards the floor behind you.
      2. Controlled Descent: Continue the arch until your hands and feet are both on the floor, forming a bridge or backbend.
      3. Stand or Roll Out: From the bridge, you can either stand up or gently roll forward back to a standing position. This is a great way to build flexibility and back strength.
    • The Cartwheel Exit (or Leg Split Down):
      1. Shift Weight: Gently shift your weight to one hand.
      2. Controlled Leg Split: Lower one leg down and over, as if initiating a cartwheel. The other leg will follow.
      3. Controlled Landing: Land softly on your feet in a wide stance. This exit requires coordination and control.

  • Important Considerations:

    • Core Engagement: Throughout the entire process, keep your core engaged. This helps to control your movement and prevents back strain.
    • Shoulder Stability: Utilize your shoulder strength to control your descent and prevent collapsing.
    • Spotting (Optional): If you are new to handstands or handstand exits, having a spotter can provide support and guidance.

  • Practice and Progression: Master basic handstand skills and core strength before attempting more advanced exits. Practice these techniques gradually to develop the necessary strength and coordination. Start near a wall for support.

  • What to Avoid:

    • Jerky Movements: Avoid abrupt or jerky movements, as these can lead to injury.
    • Rushing: Don't rush the process. Take your time and focus on controlled movement.
    • Panic: If you feel yourself losing control, don't panic. Focus on safely exiting the handstand using one of the methods described above, prioritizing a controlled descent over maintaining the pose.

In summary, safely exiting a handstand involves controlled movements, core engagement, and either a backbend/bridge or a cartwheel-like exit. Practice these techniques gradually to develop the necessary strength and coordination.

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