Handstand

Body region

• Shoulders
• Arms
• Core
• Back
• Chest

Muscles

Main

• Deltoid
• Serratus Anterior
• Trapezius

Helps

• Pectoralis Major
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique
• Transversus Abdominis
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Technique

1. Place your hands shoulder-width apart on the floor, about a hand's length from a wall, fingers spread.
2. Kick up one leg at a time until your heels rest lightly on the wall.
3. Push the floor away so your arms are straight and your shoulders open up toward your ears.
4. Squeeze your glutes and legs together so the body forms a straight line.
5. Hold, then come down one leg at a time.

Cues

• Push tall through the shoulders.
• Keep the ribs tucked; avoid a banana-shaped back.
• Balance with your fingertips and the heel of your hand.

Common mistakes

• Bending the elbows or letting the shoulders sink.
• Arching the lower back heavily.
• Trying freestanding holds before you can hold 30 to 60 seconds against a wall.
• Practising without a plan to bail out. Learn to cartwheel out or step down safely first.

Alternatives

• Handstand Push-Up
• Plank