Handstand
Master the handstand! This challenging bodyweight exercise builds incredible upper body strength, core stability, and balance.
Description
A handstand is a balance and strength exercise where you hold your body upside down, balanced on your hands. The wrists, shoulders, and core are heavily involved in maintaining stability.
How to Do Handstand
- 1Setup
Begin in a lunge position facing a wall, placing your hands flat on the floor about 6-12 inches away from the wall, shoulder-width apart with fingers spread wide.
- 2Setup
Ensure your hands are directly under your shoulders, creating a stable base, and your core is lightly engaged.
- 3
Kick up one leg, then follow with the other, bringing your heels to gently rest against the wall, stacking your hips directly over your shoulders.
- 4
Fully extend your elbows and shoulders by pressing firmly through your palms into the floor, actively pushing the ground away as if to elevate yourself.
- 5
Engage your core, glutes, and quadriceps to maintain a straight line from your wrists through your shoulders, hips, and ankles, keeping your head neutral with your gaze between your hands.
- 6
Hold this inverted position for the desired duration, focusing on controlled breathing and maintaining active tension throughout your entire body.
Tips
- Always perform a thorough wrist warm-up and mobility drills before attempting handstands to prepare the joints and prevent strain.
- Actively brace your core as if preparing for a punch throughout the entire hold to stabilize your spine and maintain a rigid, straight body line.
- Continuously push the floor away, shrugging your shoulders towards your ears to keep your shoulders packed and create a strong, stable foundation.
- Maintain a consistent gaze point between your hands to help with balance and ensure proper head and neck alignment.
Common Mistakes
- ×Arching the lower back excessively: Actively engage your glutes and core to maintain a straight, stacked body line, preventing a banana-shaped handstand.
- ×Bent elbows: Keep your elbows fully extended and locked out, pushing through your palms to create a stable foundation and prevent unnecessary strain on your arm joints.
- ×Collapsing shoulders: Continuously push the ground away, elevating your shoulders towards your ears to avoid sinking into your shoulder joints and losing stability.
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