A handstand program by Ahmad Hijazi
0 to 30
From zero to a 30-second freestanding handstand.
A step-by-step program that teaches you why every drill works, so you can coach yourself all the way to freestanding.
- A form check at every level
- A free consultation call
- All you need is a wall
Your goal: a clean, 30-second freestanding handstand.
Made for you if…
You’ve never been upside down
Level 1 starts before your first handstand: wrist prep, strength, your best line, and a bail you trust.
You can hold the wall, but can’t come off it
Learn to save it with your fingers and create your balance on purpose, until the wall is just a backup.
You’ve tried random drills and got stuck
Every drill comes with what it teaches and the mistake that usually shows up, so you always know what to fix.
The method
Learn the why, not just the drill
This is how I coach my own clients, written down. You won’t just copy drills. You’ll understand what each one is for, so you can read your own handstand.
The Checklist
Six cues you run before every hold, for a more stable handstand and a cleaner line.
Kick up without kicking
The one-legged pike jump and the trifecta (push, pull, pull): a kick-up that arrives right where your fingers can stop it.
Create your balance
Don’t wait to find it. Shift slowly until you’re touching the wall, but not using it. That’s your balance, every time.
Practice the landing, not the hold
Short, clean landings, again and again. Long holds come once your entry is reliable.
Built on research on how skills are learned, how fatigue affects practice, and why tracking your progress works.
Your path
Four levels. One test each.
You move up when you pass your level’s test, not when a calendar says so. Test once a week, on a day you don’t train.
Safe & Strong
Wrist and shoulder prep, strength, your best line, and a bail you trust.
Test: a 30-second chest-to-wall hold, plus 3 clean bails.
Off the Wall
Kick up with control, save it with your fingers, and create your balance from the wall.
Test: 8 out of 10 light kick-ups to the wall, plus 5 seconds off the wall, 3 times.
Freestanding
Land your kick-up in the middle of the room and start fighting for your first holds.
Test: 7 out of 10 landings, plus a 10-second hold.
Endurance
Turn your landings into long holds, all the way to a clean 30 seconds.
Final test: 30 seconds freestanding.
What’s inside
Everything, in the order I teach it
Every drill comes with its dose, what it teaches and the most common fault. Every chapter mentioned in the text is a link, so you can jump straight to it.
Part 1 · Foundations
- How to Use This Guide
- What Is a Handstand?
- Warm-up: Wrists & Shoulders
- Strength
- Your Best Line
- Bailing
- Kick-up
- Overbalance: Use Your Fingers
- Underbalance: Create Your Balance
- Freestanding: Land Your Kick-up
- Common Faults & Troubleshooting
Plus the Checklist: your six cues before every hold.
Part 2 · The Program
- Find Your Level: a self-assessment
- Level 1 · Safe & Strong
- Level 2 · Off the Wall
- Level 3 · Freestanding
- Level 4 · Endurance (30 Seconds)
Each level: two sessions to alternate, the chapters to read first, a weekly test and a form check.
Part 3 · Extras
- Progress Tracker
- Video Index
- What’s Next
Track every week, find any video in seconds, and know where to go after 30 seconds.
Try it before you buy
Read Chapter 2 and the Checklist for free. Send me the word SAMPLE on Instagram and I’ll send it over.
Your coach
Hi, I’m Ahmad
I’m a handstand coach, and I coach people one-on-one online. This program is that coaching, written down: the cues, drills and progressions I use with my clients, in the order I teach them.
You won’t be on your own. Every level comes with a form check: send me your test video and I’ll tell you what to keep and what to fix next.
@ahmadhijazi.a on InstagramThe full program
0 to 30
- The full 19-chapter program (PDF)
- A form check from me at every level
- A free consultation video call
- Weekly tests and a progress tracker
Want live coaching with it? The 5-session coaching package includes this program.
How it works
- Tap Buy now and send me a message on Instagram.
- Pay through Whish, Taptap Send or Sendwave. I’ll send you the details.
- I send you the PDF within 24 hours.
My promise: if it’s not for you after two weeks, message me and I’ll make it right.
Questions
I’ve never done a handstand. Is this for me?
Yes. Level 1 starts before you can even go upside down.
What equipment do I need?
A wall and some floor space. A few drills use a box or bench, sliders (a towel on a smooth floor works), a yoga ball or a foam roller.
How much time does it take?
3–4 sessions a week, 30–45 minutes each, including a 3–5 minute warm-up.
How long until I hold 30 seconds?
It depends on where you start. You move up when you pass each level’s test. Some people pass a level in a few weeks, others need a few months. Both are normal.
Is it safe?
It builds up step by step, with wrist and shoulder prep and learning to bail early. If you have an injury or a medical condition, check with your doctor first.
How do I get the PDF?
After you pay, I send it to you personally on Instagram or by email.
Your first freestanding handstand starts with Level 1
Questions? Message me on Instagram.