Handstand entries are the gateway to every inverted skill you’ll ever learn. Getting into a handstand is more than just a way to start—it sets the tone for your entire balance. A smooth, controlled entry:
- Helps you stack your body correctly
- Reduces the need for excessive balance correction
- Builds shoulder, core, and hip awareness from the start
Rushed or sloppy entries often lead to banana backs, wobbling, or crashing down.
But here’s the twist: there isn’t just one way to get into a handstand. From beginner-friendly kick-ups to advanced press entries, each method develops different aspects of strength, balance, and coordination.
Kick-Up (The Classic Beginner Entry)
Most handstands start with the basics: a lunge, a swing, and a catch. The kick-up is often the first entry people learn—and for good reason. It’s simple, accessible, and teaches the rhythm of inversion.
In his popular tutorial, coach Tom Merrick breaks it into two key beats:
- Swing your rear leg high enough that your hips pass your wrists.
- Let your lead leg follow naturally so momentum carries you into vertical—not past it.
Still working on control? Start at the wall. Wall-to-free drills give you a safety net while teaching you how to align hips over hands without fear of falling.
Two Common Mistakes
- Bent swing leg: reduces lift and causes under-rotation.
- Looking at the floor: arches your back and shifts your weight behind your palms, forcing you to grip with your fingertips to stay up.
The Fix
Film yourself from the side. Then ask:
- Is your swing leg fully extended?
- Are you looking between your thumbs, not at your feet?
Those two tweaks—straight leg, neutral gaze—can turn a wobbly launch into a balanced, effortless entry.
Wall-Assisted Entries (Safe, Smart, and Strength-Building)
If you’re just getting started or want to refine your line, wall-supported entries are your best friend. They take the fear out of falling and help you focus on what matters: posture, stacking, and shoulder control.
Physiotherapist Camilla Mia recommends the “L-shape walk-up”, where you walk your feet up the wall until your hips are level with your shoulders. This lets you pause, hold, and gradually work toward full vertical as your hamstrings and hip mobility improve.
James Brebner of BaseBlocks teaches a similar entry but with one major tip: don’t rest on the wall—push away from it. That subtle shift trains active scapular elevation, a critical habit for freestanding handstands.
Wall Entry Variations
- Wall Walk (Face-to-Wall): Start in a push-up, walk your feet up and hands in until you’re nearly vertical. Keep your chest close to the wall and shoulders fully extended.
- Kick-Up to Wall (Back-to-Wall): Kick gently up and tap the wall—just enough to catch your balance.
- Toe Pull-Aways: Hold your handstand against the wall, then lift one foot (or both) to test balance in open space.
Wall drills aren’t just for beginners—they’re for anyone who wants to clean up their line and build shoulder endurance without the stress of falling.
Straddle, Pike & Tuck Presses (Strength Without Momentum)
Press entries are the most graceful and controlled way to enter a handstand—but also the most physically demanding. There’s no jump, no kick—just you, your strength, your flexibility, and your timing. The golden rule? Lift your hips before your feet.
Straddle Press
Straddle Press is usually the first press variation people learn. The wide leg position lowers your center of gravity and makes the lift a bit more forgiving. In his tutorial, Ryan Hurst explains: lean forward until your toes feel weightless, then float the legs up. It’s about shifting—not lifting.
If you’re stuck at the bottom, focus on pancake stretches and seated leg lifts. These exercises build the active compression your hips and core need to take on more of the work.
Pike Press
More advanced and much heavier, the pike press keeps the legs straight and together, which increases the load. You’ll need excellent hamstring flexibility and strong shoulders. Wall-supported pike presses and elevated pike slides can help you develop the right pattern and control.
Tuck Press
The tuck press is compact and powerful. With knees bent, the lever is shorter, but that also means your shoulders have to work harder. The best drills start with frog stands and wall-supported tuck presses. Blocks or boxes can reduce the range at first, so you can focus on shape and control.
These presses take time—but they also build deep strength, sharper awareness, and cleaner lines than almost any other entry.
Dynamic Jump & Cartwheel Entries (Power Meets Precision)
Some entries bring the drama. Jumping into a handstand adds explosive power—but it also adds risk. With more momentum, there’s less room for error. That’s why dynamic entries demand excellent timing, coordination, and body control.
Straddle Jump to the Wall
A great starting point is the straddle jump to the wall. You jump with your legs apart and aim to land softly into a vertical handstand. The trick? Sync your knee drive with your shoulder lean. If they’re off, you’ll miss the balance point. But get them in sync, and the lift feels effortless.
Once you’re confident, take the straddle jump into open space. Same movement—no safety net. Precision matters more than ever.
Cartwheel & Round-Off Entries
These entries rotate you sideways instead of straight up. You swing one leg over, catch yourself with your hands, and ride that rotation into a handstand. They’re graceful, powerful, and widely used in gymnastics and tumbling.
- The cartwheel to straddle handstand is a smooth, connected motion that builds lateral awareness and control.
- The round-off to handstand adds speed. It turns horizontal momentum into vertical lift and is often the gateway to handsprings and flips.
These entries are especially valuable in artistic gymnastics, where gymnasts use them for beam mounts—launching onto a 4-inch surface with precision, power, and control.
Dynamic entries aren’t just flashy. They sharpen your reflexes, challenge your alignment, and prepare you for the explosive movements that come later.
Which Entry Should You Choose?
There’s no single best way to enter a handstand—only the best one for your current level and goals.
- New to handstands? Start with wall walk-ups and kick-ups to build confidence and form.
- Working on control? Straddle and tuck presses will teach you how to float.
- Craving power and connection? Add jumps and sideways entries to bring your skill set full circle.
No matter where you start, every entry teaches you something. Master one, and the next becomes easier.
