Handstand
Master the handstand! This challenging bodyweight exercise builds incredible upper body strength, core stability, and balance.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Handstand
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.
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How to do Handstand
- 01Setup
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.
- 02Setup
Ensure your hands are directly under your shoulders, creating a stable base, and your core is lightly engaged.
- 03
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.
- 04
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.
- 05
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.
- 06
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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What muscles does Handstand work?
Handstand primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Deltoid Lateral, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior, Teres Major.
Is Handstand good for beginners?
Handstand is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Handstand?
You need Body weight to perform Handstand. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Handstand?
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.
What are common mistakes when doing Handstand?
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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Free · iPhone only · Available on the App Store