What is Assisted Handstand Hold?
The Assisted Handstand Hold is a medium-difficulty inverted hold using a wall for balance to train shoulder and core strength. It primarily targets the shoulders, core, trapezius and upper back while improving scapular control and stability for freestanding progressions.
How to Do Assisted Handstand Hold
- Set hand position: Place hands shoulder-width apart several inches from a wall or box, fingers spread, wrists stacked under shoulders and scapula slightly elevated.
- Assume split stance: Take a split stance with one foot forward for stability, keep hips square and core engaged before initiating the kick-up.
- Initiate controlled kick: Gently kick your back leg up using minimal force, aiming to make contact with the wall and avoid overkicking.
- Hold alignment: Squeeze legs together, posterior pelvic tilt, keep arms straight, shoulders pushed up and core braced to prevent lumbar arching.
- Exit safely: Bend knees to lower controlled, step down to split stance, reset hands and rest if shoulders or head feel overloaded.
Muscle Groups
Core, Shoulders, Trapezius, Back
Description
Place your hands on the floor, about shoulder width apart, and several inches away from a wall, bar, box or any other stable structure. Take a split stance with your legs.Actively push into the floor, arms straight and scapula elevated (shoulders up to your ears).
Kick your legs up against the wall, to enter the handstand position.
(Try to control your kick up use the minimum amount of force required)
Squeeze your legs together, and try to keep core braced and PPT (tuck tailbone, don't let your back arch)
Maintain straight arms and scapula elevated, driving yourself away from the floor.
Control your breathing and hold for time. Bend your legs to exit the hold.
Movement Group
Push
Required Equipment
Wall
Progressions and Regressions
- Assisted Handstand Hold (current)
- Assisted Handstand Push Up
- Assisted Handstand Push Up Advanced
Frequently Asked Questions
What are the benefits of the Assisted Handstand Hold?
The Assisted Handstand Hold builds shoulder and trapezius strength, improves scapular control, and strengthens the core. It increases balance, proprioception, and confidence inverted, serving as a safe stepping stone toward freestanding handstands and dynamic overhead pushing skills.
What common mistakes should I avoid?
Avoid arching the lower back, letting elbows bend, overkicking into the wall, planting hands too wide, and holding your breath. These reduce stability and increase shoulder or neck strain; focus on a braced core, straight arms and controlled breathing.
How can I progress or regress this exercise?
Regress with wall-facing holds, incline pike holds or elevated plank-to-pike to build shoulder and core strength. Progress by increasing hold time, adding shoulder taps, away-from-wall balance practice, or moving toward freestanding handstand attempts with spotter assistance.