What is Handstand?

A handstand is a medium-difficulty calisthenics skill where you support your body vertically on your hands, primarily working the shoulders and triceps while recruiting core and upper back. It builds balance, shoulder stability, and body control; use wall-assisted progressions to learn safely.

How to Do Handstand

  1. Warm up shoulders: Perform dynamic shoulder circles, wrist stretches, and scapular push-ups for 3–5 minutes to increase mobility and reduce injury risk before attempting a handstand.
  2. Choose support: Start facing a wall or with a spotter; place a soft mat under you to protect your head and hands while learning balance and alignment.
  3. Hand placement: Place hands shoulder-width with fingers spread; press through fingertips and engage shoulders to create a stable base before kicking into the handstand.
  4. Kick up gently: Use a controlled one-legged kick-up or tuck kick; avoid explosive momentum and stop if you lose control to prevent shoulder or wrist strain.
  5. Engage and align: Lock shoulders, squeeze glutes, and engage core to achieve a straight line from wrists to toes; keep head neutral and breathe steadily.
  6. Exit safely: Lower one leg back to the ground or cartwheel out if needed; always finish with a controlled descent and rest wrists between attempts.

Muscle Groups

Triceps, Shoulders

Description

From standing still position dive down to be able to push your body up using your hands.

Using strength of your back and core, move your legs up to get your body completely straight and in vertical position with your head pointing to the ground.

Keep this position for required amount of time and then move back to the starting position.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of doing handstands?

Handstands build shoulder and triceps strength, improve core stability, balance, and body awareness. They enhance scapular control and upper-body endurance, aiding posture and functional pushing movements. Regular practice also increases wrist and shoulder mobility when performed with proper progressions.

What are common mistakes when learning handstands?

Common mistakes include collapsed or shrugged shoulders, excessive lumbar arching, poor hand placement, overkicking with momentum, and insufficient wrist and shoulder warm-up. These errors hinder balance, increase injury risk, and slow progress—focus on alignment, shoulder engagement, and controlled progressions.

How can I progress to a full handstand or what are alternatives if I can't perform one?

Progress by practicing wrist mobility, wall-supported holds, wall walks, and tuck or chest-to-wall handstands. Add shoulder taps and negative lowers to build control. Alternatives include pike press progressions, elevated incline handstands, or planche-leans to develop pressing strength before freestanding handstands.