How To Improve Your Kick Up To Handstand!


Handstand kick up

Hey what’s up everyone, Sid here and I’m back with another gymnastics video. In todays video I’m gonna share some ways of practicing the kick up to handstand and how you can make it more effortless… Coming up! Are you struggling with kicking up to handstand, always kick to hard, don’t kick hard enough or you just can’t seem to find the balance? Well if that’s the case then keep watching this video and let me provide you with some insights on how to take care of this problem.

In order to master the kick up to handstand you need to practice and master a few steps: Let’s start with step number one

  • Leg position

You are obviously going to use both legs to kick up to the handstand, and it’s important to know HOW to use the legs properly. One leg is going to be used to kick and one leg is going to be used to push. The first leg you put on the ground will be your pushing leg, this leg is going to bent. The second leg will be your kicking leg, and the kicking leg will remain straight at all times… Unless you got some issues with hamstring and hip flexibility… It’s important that you let the kicking the leg travel up to the handstand before you bring the other leg up.. If you bring the pushing leg up to quickly you will have to do a mini press handstand..

  • Kick up variations

There are two different techniques you can use to kick up to the handstand, or at least two that I commonly use when teaching the kick up to handstand. You can either do a lunge with a large reach with the hands forward or a kick up with the hands already planted on the ground. 

The lunge step in

The benefits of the first variation is that you will get a large amount of speed and power from the lunge and step in, this is going to require less power from the kick and you are less likely of overshooting or arching the back during the kick. You want to take a big lunge, reach the hands far forward and use the speed from the step in to kick up to the handstand. You will need a few tries to figure out how much speed to use, and how hard you need to kick. Focus on kicking ’’up’’ towards the handstand, and don’t kick ’’over’’ yourself. If you kick over this will often result in a arched position, so focus on kicking through a hollow position upwards towards the handstand position.

Hands planted on the ground.

The benefit of this variation is that you will naturally have more control since there is less movement during the entrance. You want to start with the hands planted firmly and shoulders stacked properly, from here you will kick up as high as you can, and try to get in to the handstand. You can start slow and kick as high as you are comfortable with, then slowly kick higher and higher. It’s important to not arch the back during the kick up, make sure to set yourself up for success beforehand with a nice hollow shape. As you get in to the handstand you need to think about pushing the shoulders back in to position, this will be done simultaneously as the hips are rising towards the handstand.

You can use both of these variations or just choose the one you like the most. And you can of course perform all of these kick ups freestanding or against a wall depending on your level and how comfortable you are with the kick up.

Let’s take a look at the last step

  • Practice the kick up

This is what is comes down to, practice. In order to get consistent with catching the handstand, you need to be consistent with practicing the kick up to handstand. I would recommend that you work on the kick up separately from your specific handstand training. Since the kick ups won’t be as consistent in the beginning it can be a good idea not to only work on the handstand kick up but also add some supported handstand variations on the wall or with a partner to get more time in the handstand position.

Sid Paulsson