Hand Balancing Progression Char

Static Handstands (default position is straight) Entries to handstand

Leg assisted balance back to Balance back to wall with no Leg assisted balance facing Balance facing wall with no Bilateral entries
Level Step Handstand facing wall Freestanding handstand Tuck and pike Straddle Mexican One arm handstand Flags High arm one arm handstand Figa Tuck-up Kick-up
wall leg assistance wall leg assistance preparations
0 45° Handstand facing wall for 30s Shoulder assisted handstand back to wall Pike push-up hold with elevated feet Headstand (head and hands in a triangle) Tuck, straddle and pike donkey kicks Shoulder assisted tuck-up Shoulder assisted kick-up

1 Handstand facing wall 30s Balance back to wall using one leg 30s Balance back to wall from wrist push only Balance facing wall using one leg Crow position and variations Tuck slides facing wall Straddle slides facing wall Tuck-up facing wall Tuck-up back to wall Kick-up back to wall

Handstand for 10s seconds from kick-up or tuck- Tuck shoulder flexion back to wall with only hips Straddle shoulder flexion back to wall with only
2 Handstand facing wall 1 min Balance back to wall using one leg 1 min Shoulder pulls back to wall (toe pulls) Leg scissors facing wall Shoulder pulls facing wall (toe pulls) up touching hips touching wall Freestanding tuck-up Freestanding kick-up

3 Balance back to wall using leg, 1min cumulative Shoulder pulls back to wall with hold Shoulder pulls facing wall with hold Handstand for 30s from kick-up or tuck-up Tuck shoulder pulls back to and facing wall Straddle shoulder pulls back to and facing wall Consistent tuck-up entry Consistent kick-up entry
Longer times are possible, but freestanding
4 Handstand facing wall 2 min practice is preferred Handstand for 1 min, Japanese handstand Freestanding tucks and transitions Freestanding straddles and transitions

Uneven handstand: one hand on floor, one hand Shoulder pull back to the wall with hands far from
5 elevated Tuck with one leg straight the wall, back and forth

Five fingers assisted 30s holds (both straight and

6 Longer times are possible and useful Pike (7) with open shoulders straddle) Alternating weight shifts to five fingers Two arm straddle flag

Mexican attempt freestanding, starting small and

7 Handstand for 2 min from kick-up or tuck-up going progressively deeper One finger assisted 30s hold Alternating weight shifts to one finger Two arm diamond flag

8 Super light finger assisted 60s hold Two arm split flag Two arm figa (if flexible enough)

Super light finger assisted 60 hold with intermittent

9 Longer times are possible and useful Half-lay Mexican handstand hold loss of contact Finger assisted one arm kick-up

10 Mexican handstand hold Consistent 10 seconds one arm handstand Alternating one arm handstands for 2-3s Two arm flag (straight) One arm straddle flag Figa with one hand elevated for assistance

10 rounds of alternating one arm handstands for

11 Consistent 30 seconds one arm handstand 2-3s One arm diamond flag Straddle one arm with high arm Figa with one hand elevated with release One arm kick-up (straddle)
Bridge with feet elevated, pull to Mexican One arm kick-up (straight), one arm kick-up,
12 handstand Consistent 1 min one arm handstand. Alternating one arm endurance 2min One arm split flag Full handstand with high arm, tuck with high arm Figa straddle with high arm

13 Bridge with feet on floor, pull to Mexican handstand Consistent 2 min one arm handstand Alternating one arm endurance 5min One arm full flag Pike figa, Twisted figa, Katkov (different moves) One arm kick-up (straight) with high arm

14 Longer times are possible and useful

15
16
17 One arm Mexican handstand

18
19
20
21
22
23
24
25
26
27
28
29
30

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Entries to handstand
Cartwheel
Cartwheel out of a handstand facing the wall
Cartwheel into handstand facing the wall
Cartwheel into a freestanding handstand
Consistent cartwheel into a freestanding handstand
Slow motion cartwheel into handstand
Slow motion cartwheel to one arm handstand with
finger assistance
Slow motion cartwheel to one arm handstand
Walking forwards
Walking up and down facing a wall
First steps forwards
Consistent steps forwards
Walking off of short objects
Walking downstairs
Walking upstairs
Hand Balancing Progression Char
Dynamic handstands Presses and strength
Walking sideways (and
Walking backwards Block work Pirouette (parallel bars style) Pirouette (single bar style) Jumping Taps Shoulder lean strength Press range of motion Handstand push-up Press Stalder press One arm press
lateral stuff)
45° Side to side wall walks Planche lean Kneeling to press start Push-ups
Side to side walks facing the wall or pike with feet Pike push-ups with feet on the floor, decline push-
elevated Planche lean to press start ups Shoulder assisted straddle press
Shoulder taps facing the wall (if you must. I think Pike push-ups with feet elevated, more decline
First steps backwards there are better things to practice) Planche lean with slightly elevated feet Press slide up a box push-ups Straddle press negatives facing wall
1/4 Turn from sideways to wall to back to or facing Planche lean to press start with slightly elevated
Consistent steps backwards Walking side to side wall (four combinations) feet Press slide up a box (successful) Partial headstand push-ups facing or back to wall Crow to headstand Panel mat straddle press
Pirouette (180° in two steps: forwards right, Place first hand, then do a 180° turn forwards with
backwards left, or vice-versa) the second Shoulder taps Tuck planche L-sit to standing on parallel bars Headstand push-ups facing or back to wall Crow to headstand, push to handstand Straddle press from floor Stalder press negatives
Handstand, placing one hand on an elevated Reverse pirouette (180° in two steps: backwards, Small hops from tuck to straight position or Handstand push-ups facing or back to wall with Spider press (elbows bent to offer a pivot point to
Walking off of short objects object, then back down forwards) Capoeira split leg hops L-sit to standing on parallel bars (successful) increasing range Crow to handstand Pike press from floor rotate over)
Do 180° turn backwards with the first hand, place
Walking downstairs Walking forwards and backwards on blocks Climbing up and down single blocks the second Dive to handstand Full handstand push-ups with wall Stomach roll to handstand from kneeling L-sit to standing on parallel bars, straddle press
Drop to handstand from handstand on an elevated
Full pirouette forwards and backwards (three object (this is ver yhard on the joints, I do not
Walking upstairs Straddle side to side block walks Climbing down piles of blocks by unstacking steps) recommend it) Thigh taps Straddle planche Full HSPUs without wall Stomach roll to handstand from prone position Straddle press from l-sit on parallel bars Stalder press
Handstand, placing one hand on a wall, then back Straight side to side block walks and straddle with
down pause on one arm Climbing up piles of blocks with stacking 90° Push-up/Dead press Multiple straddle presses from l-sit on parallel bars Multiple stalder presses
Climbing onto high objects using a one arm elbow One arm press with feet on the floor using
lever/crocodile Straddle side to side block walks with thigh tap Pike press from l-sit on parallel bars One arm straddle press negative to standing counterweight
Straight side to side block walks with thigh tap Open hips straddle planche Multiple pike presses from l-sit on parallel bars One arm press from standing with one leg up
One arm press from standing starting with both
Switch with finger assistance on the floor Tap to one arm straddle handstand with high arm Open hip straddle planche press legs low
Switch on the floor One arm press with hand elevated One arm press negative with counterweight
One arm press on a cane sliding the foot on the
Switch on a block Tap to one arm handstand with high arm Full planche Multiple open hip straddle planche presses cane One arm press negative
Multiple one arm presses with foot sliding on the One arm press from l-sit with counterweight or
Small straddle planche press cane holding object for assistance
Multiple small straddle planche presses One arm press One arm press
Planche press Multiple one arm presses Multiple one arm presses
Multiple planche presses
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 How to use the chart?

To many people new to hand balancing or to training in general, it is important to

understand what the chart is, and is not.

What the chart is:

-An approximate comparison of difficulty levels between different movements and

exercises. The difficulty levels are approximate because they change according to
each person's characteristics. For example, levels of flexibility and strength can vary a
lot between individuals, and therefore, how hard or easy certain exercises will be can
change a lot from one person to another.
-A quick reference to progressions for achieving certain skills. It is not exclusive, and
only contains very core skills and progressions. But those core skills and progressions
are very helpful to understanding one's path to a set of goals.
-Something to help you find and choose exercises to work on in your training. It
contains exercises pertaining to many different categories, and using exercises from
most or each is an excellent way to develop a wide base to build upon.

What the chart is not:

-It's not a training program.

-It doesn't tell you how to execute exercises, it only names them.
-It's not mandatory, and it's not the only way of doing things.
-It's not a replacement for a coach or for good general knowledge about training.

Good uses for the chart:

-Finding progression ideas for movements contained in the chart.

-Finding ideas of exercises to work on by exploring the chart.
-Finding exercises to work on by selecting a row (horizontal) of the chart corresponding
more or less to one's level. Once that's done, scroll through the chart horizontally to
see the equivalence in other categories of movements. Also look at easier levels, and
look at one or two levels harder.
-The chart gives you names of exercises. It is a great place to start your research from.