Handstand 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Handstand is a bodyweight exercise that primarily targets the triceps, while also engaging the shoulders and forearms as secondary muscle groups. This advanced move requires strength, balance, and coordination to maintain an inverted position with your hands on the ground. By pushing against the floor, the triceps play a key role in stabilizing the body, while the shoulders and forearms assist in maintaining control and balance. The handstand also demands core activation to support the body and prevent tipping over, making it a full-body exercise focused on upper body strength and stability. No equipment is required, making it an excellent functional exercise for developing strength and body control.
How to Perform
Standing with Your Back to the Wall
Start by standing approximately 10 cm from a wall, facing away from it. Engage your core muscles and gently press your lower back against the wall, ensuring that your pelvis is tilted slightly backward. Raise your arms straight up, keeping them parallel to each other, while touching the wall with your arms. The primary focus here is to practice controlling your pelvic position and maintaining a posterior pelvic tilt to reduce excessive arching in your lower back.
Lying on Your Back
Lie down flat on your back on the floor, and dorsiflex your feet (point them upward). Lift your arms up overhead until they are aligned with your ears. Keep your neck in a neutral, elongated position against the floor. Actively press your lower back into the floor, ensuring that your pelvis stays in control and doesn’t shift during the movement. This position strengthens awareness of your lower back and core engagement.
Lying Face Down
Now, lie face down on the ground, engaging your glutes and core muscles. Focus on tilting your pelvis backward to eliminate any arch in your lower back (lumbar lordosis). Stretch your arms forward and extend your legs backward, keeping the pelvic tilt and avoiding any excessive arching in your spine. This will help you develop awareness and control of your pelvic alignment, which is crucial for stability during the handstand.
Walking the Wall
Position yourself in a prone position with your feet directed toward the wall. Activate your abdominal muscles, keeping your back flat and straight. Start walking your hands up the wall while leading with your hips. Move slowly and with control, ensuring your abdominal muscles stay engaged to help protect your lower back. This exercise aids in building the necessary strength and stability for more advanced movements.
Static Hold Against the Wall
Place your hands about 50 cm from the wall, then hold the position with your core engaged. The focus here is on building strength and maintaining stability in the handstand position by using your abdominal muscles to support the spine and prevent excessive arching in the back. Try to stay in this position for an extended period to build endurance.
Handstand Using the Wall with 90° Hip Flexion
From a prone position, place your hands on the floor and climb up the wall with your legs, moving your feet towards the wall. Ensure that your shoulders are aligned directly above your hands to strengthen the scapulae and maintain stability. Gradually lower your legs so that your body forms a 90-degree angle, with your feet at hip level and your trunk and arms at a right angle. If you experience tight hamstrings, bend your knees slightly to avoid discomfort.
Transitioning to a Full Handstand
Start in a Downward Dog position, with your hands placed a few centimeters from the wall. Rotate your arms inward, pressing your fingertips into the floor for additional stability. With one leg bent, jump upwards into the handstand position, using the wall for support with your feet. Alternate your legs each time you practice, gradually building strength and control in the handstand position.
Improving Handstand Balance
In this stage, begin by performing a full handstand against the wall with your feet in plantar flexion (toes pointed). Slowly move your feet away from the wall, using the pressure from your fingers pressing into the floor to help balance your body. This exercise helps you become more self-reliant in balancing your body in the handstand position, reducing your dependency on the wall.
Handstand Without Support
Once you have successfully mastered the previous steps, you should be ready to attempt a handstand without the aid of the wall. Focus on maintaining core strength and balance as you practice the handstand in the open space, gradually increasing the duration you can hold the position. This stage requires full body control and precision, as you must rely solely on your strength and coordination to stay upright.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core muscles to maintain balance and stability.
Push through your hands, focusing on activating your triceps and shoulders.
Keep your arms straight and your body aligned in a straight line from head to heels.
Focus on proper wrist placement to prevent strain and maintain control.
Press your fingertips into the floor to assist with balance and body control.
Aim for a posterior pelvic tilt to avoid excessive arching in your lower back.
Start by practicing against a wall for support before moving to a freestanding handstand.
Incorporate gradual progressions, such as moving feet away from the wall for improved balance.
Activate your forearms to help stabilize the arms and shoulders during the handstand.
Focus on controlling the descent to avoid falling abruptly, using your core for safety and control.
How Not to Perform
Avoid Arching the Lower Back
Do not allow your lower back to excessively arch (lumbar lordosis) while in the handstand.
Do Not Keep Your Arms Too Bent
Never perform the handstand with your arms excessively bent or collapsed.
Don’t Neglect Wrist Position
Do not place your wrists in an awkward, bent position that could strain them.
Avoid Using Excessive Force
Do not waste energy by over-pushing or applying unnecessary force when trying to hold the position.
Do Not Forget Core Engagement
Do not let your core relax or disengage during the handstand.
Avoid Looking Toward the Ground
Never look down at the floor while performing the handstand.
Don’t Ignore Shoulder Position
Avoid letting your shoulders collapse inward or fall out of alignment.
Avoid Kicking Too Hard
Do not kick your legs too forcefully when entering a handstand.
Don’t Hold Your Breath
Avoid holding your breath while in the handstand.
Don’t Rush the Progression
Do not skip the necessary progressions or attempt the handstand too early without sufficient preparation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
