Handstand kick-up

Kick up into a handstand in open space, learning a controlled kick, how to find the balance point and how to bail out safely.

How to do it

1. 01Pick a clear space with a non-slip floor, and first practice bailing: lift one hand, turn sideways and bring your feet down like a cartwheel.
2. 02Stand in a lunge stance with your arms straight overhead by your ears and your abs braced.
3. 03Tip forward as one piece and place your hands shoulder-width apart, fingers spread and gripping, arms still locked.
4. 04Push off the front leg and kick the back leg up, bring your legs together at the top, push the floor away and try to balance for a moment.
5. 05Step down one leg at a time back to the lunge, stand up and repeat; if you go over, turn out to the side.

Common mistakes

• Kicking too hard and going over — kick softer, add power a little at a time and always be ready to turn out.
• Bending the elbows as your hands land — keep your arms locked from overhead until your legs arrive.
• Kicking with a bent leg and piked hips — keep the kicking leg straight and swing it up in a wide arc.

In the Handstand progression

1. 1Chest-to-wall handstand
2. 2Wall handstand shoulder tap
3. 3Handstand kick-up
4. 4Freestanding handstand

Standard to move on: 3 sets × 5, two sessions in a row.