Handstand

Description

How to Do Handstand

1. 1
   Setup

   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.

2. 2
   Setup

   Ensure your hands are directly under your shoulders, creating a stable base, and your core is lightly engaged.

3. 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. 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. 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. 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.