Videos
Instructions
- Place your hands shoulder-width apart on the floor.
- Kick up gently with control into an inverted position.
- Align your body straight from wrists to toes.
- Hold the position maintaining balance and tension.
- Descend safely by lowering one leg at a time.
Technical tips
- Engage your core to prevent arching.
- Push through the shoulders to stay stable.
- Keep eyes focused slightly forward, not on the ground.
- Distribute weight evenly across palms and fingers.
Breathing tips
- Breathe steadily while holding the position.
- Do not hold your breath during balance.
- Exhale slowly when coming down.
Medical restrictions
- Shoulder injuries
- Wrist pain or carpal tunnel syndrome
- Neck injuries
- High blood pressure or cardiovascular issues
Description
The handstand is a fundamental bodyweight exercise that demonstrates balance, strength, and body control. Performed by holding an inverted position supported only by the hands, it is a key skill in calisthenics, gymnastics, yoga, and functional fitness. The exercise develops shoulder stability, core strength, and neuromuscular coordination, making it one of the most effective movements for improving total body control. Beyond its athletic appeal, the handstand trains essential stabilizer muscles, particularly in the shoulders, arms, and trunk. It also enhances proprioception and spatial awareness, skills that translate into better performance in other athletic and functional activities. Practicing handstands builds confidence in handling bodyweight, improves joint integrity, and can complement both strength and mobility training. Because the movement requires no equipment, it is accessible for athletes training anywhere, though progression should be gradual to avoid strain on the wrists, shoulders, and neck. The handstand is considered an advanced exercise, demanding both physical preparation and mental focus. Consistent practice not only improves balance and control but also contributes to a stronger and more resilient upper body. For anyone seeking to build strength, coordination, and mastery over their own bodyweight, the handstand remains a benchmark skill worth pursuing.
What are the benefits of doing a handstand?
A handstand builds shoulder stability, core strength, balance, and body control. It also improves posture, coordination, and overall athletic performance without requiring equipment.
What is the most common mistake in a handstand?
The most common mistake is arching the back and failing to engage the core, which leads to poor alignment and loss of balance. Keeping the body straight and tight is essential.
Is the handstand safe for shoulders and wrists?
Yes, when performed with proper progression and warm-up. However, those with shoulder, wrist, or neck injuries should avoid it or use modified variations under guidance.
How long should I hold a handstand?
Beginners may start with a few seconds against a wall, while advanced practitioners can hold free handstands for 20 to 60 seconds or longer depending on control and endurance.
What muscles does a handstand target?
The handstand primarily targets the shoulders and core, with secondary engagement of the triceps, forearms, upper back, and traps for stability and balance.