Handstand Hold is a great way to learn how to do a handstand and eventually a handstand pushup.

This exercise works your shoulders, lower back and core muscles.

Handstand Holds build core strength and helps improve mobility, balance, flexibility and coordination.

Handstand Hold Progression & Mobility

  • Place one foot forward, bend at the hips and position your hands on the floor. Kick up to a handstand position against the wall.
  • Your feet must be hip width and directly over your shoulders.
  • Your feet should be pointed up; gluteus muscles and quadriceps must be activated.
  • Keep your core muscles tight throughout the exercise.
  • Lat muscles and shoulders must be contracted; arms straightened out.
  • Look straight ahead while you are in the Handstand Hold position.
  • Once the targeted time interval has been completed return to standing position by kicking down from the wall.

Faults, Form and Technique

A common fault for Handstand Hold is to start out the exercise with hands closer than hip width.

This will compromise your balance and stability as you transition to the handstand.

Another common fault is not engaging the core muscles in the exercise which creates a big arch on the lower back.

This places greater pressure on the lower back and shoulders.

Variations: Handstand Pushups | Handstand Walk | Kipping Handstand Pushups

How To Do Handstand Hold