Master These & You’ll Hold a Handstand Faster Than You Think!
Handstands require insane upper body & core control.
Most people struggle not because of balance, but because they lack strength.
🔥 The 3 main muscle groups you need for a strong handstand:
✅ Shoulders & Traps – To hold your body weight overhead.
✅ Core & Lower Back – To keep your body straight and stable.
✅ Wrists & Forearms – To control micro-adjustments for balance.
- If you lack overhead strength, your handstand will collapse.
- If your core is weak, your back will arch & throw you off balance.
- If your wrists aren’t conditioned, you’ll struggle to hold position.
🔥 Master these 6 exercises, and your handstand will feel effortless. Do these 3-4x per week for fast progress.
1. Pike Push-Ups – Build Shoulder Pressing Strength
🔥 Why it’s important:
- Mimics the exact pressing strength needed for a handstand.
- Targets shoulders, triceps, and upper chest.
- Improves your ability to hold yourself upside down.
✅ How to do it:
1️⃣ Get into a downward dog position (hips high, arms straight).
2️⃣ Lower your head toward the ground, keeping elbows tucked.
3️⃣ Push back up.
🔥 Progression:
- Beginner: Do it with knees bent.
- Intermediate: Elevate feet on a box for extra intensity.
- Advanced: Pike push-ups with hands on parallettes for more range of motion.
🚨 How many reps?
🔹 3-4 sets of 8-12 reps – 3x per week.
💡 Pro Tip: The more vertical your torso, the more it mimics a handstand press.
2. Wall Handstand Hold – Master Stability & Endurance
🔥 Why it’s important:
- Strengthens shoulders, traps, wrists, and core.
- Helps you get comfortable being upside down.
- Improves stamina for holding a freestanding handstand.
✅ How to do it:
1️⃣ Walk your feet up a wall into a handstand position.
2️⃣ Keep your core tight, glutes engaged, and arms locked.
3️⃣ Hold for 30+ seconds and breathe.
🔥 Progression:
- Beginner: Use a wall for support with feet close.
- Intermediate: Move hands further from the wall.
- Advanced: Shift weight side to side or lift one foot off the wall.
🚨 How long to hold?
🔹 Work up to 45–60 seconds per set.
💡 Pro Tip: Keep your ribs in—don’t arch your back.
3. Hollow Body Hold – Core Control for Perfect Alignment
Gymnasts learn Hollow body holds on DAY ONE! As handstands are the base of gymnastics just imagine how powerful this exercise is. If you learn this move, you’ll be stronger in everything!
🔥 Why it’s important:
- This is THE position you need to hold a straight handstand.
- Builds core strength for a straight, stable handstand.
- Trains your body to resist arching (banana back).
- Engages abs, lower back, and glutes.
✅ How to do it:
1️⃣ Lie on your back, arms extended overhead, legs straight.
2️⃣ Lift your shoulders and legs off the ground, keeping your lower back flat.
3️⃣ Hold the position without arching your lower back.
🔥 Progression:
- Beginner: Bend knees for an easier hold.
- Intermediate: Hold full position with legs extended.
- Advanced: Add light ankle weights or rock forward and back slightly.
🚨 How long to hold?
🔹 Work up to 40–60 seconds per set.
💡 Pro Tip: If your lower back arches, tuck your pelvis like a slight crunch.
My Experience:
Bro……. This is extremely hard……. When I first watched it, I thought, “How hard it can be” and let me tell you….. ITS HARD.
Please watch the below for hollow body progressions and common mistakes!
4. Wall Handstand Shoulder Taps – Build Stability & Balance
🔥 Why it’s important:
- Strengthens shoulders, core, and wrists dynamically.
- Improves balance control by shifting weight.
- Prepares you for freestanding handstands.
✅ How to do it:
1️⃣ Kick up into a wall-supported handstand.
2️⃣ Shift your weight onto one arm and tap the opposite shoulder.
3️⃣ Repeat slow and controlled.
🔥 Progression:
- Beginner: Hold the handstand without tapping.
- Intermediate: Tap shoulders slowly with both hands.
- Advanced: Try tapping faster or away from the wall.
🚨 How many reps?
🔹 3-4 sets of 8-12 taps per side.
5. Wall Walks – Build Shoulder Strength & Coordination
🔥 Why it’s important:
- Teaches you how to engage your core and shoulders in a handstand.
✅ How to do it:
1️⃣ Start in a push-up position, feet near a wall.
2️⃣ Walk your feet up the wall while moving your hands closer.
3️⃣ Get as close to the wall as possible.
4️⃣ Walk back down with control.
💡 Pro Tip: Keep arms locked the whole time. No bent elbows!
6. Wrist & Forearm Strengthening – Bulletproof Your Handstand
🔥 Why it’s important:
- Prevents wrist pain & injuries.
- Improves handstand endurance by reducing fatigue.
- Helps with micro-adjustments for better balance.
✅ 3 Best Wrist Strengthening Drills:
🔹 Wrist Rocks: Shift weight forward & back in a push-up position.
🔹 Fingertip Push-ups: Lift each finger off the ground separately.
🔹 Reverse Wrist Curls: Stretch forearms by placing hands palm up on the ground.
🚨 How many reps?
🔹 3 sets of 10-15 reps for each wrist exercise.
💡 Pro Tip: Do 2-3 minutes of wrist work before every session.
The Perfect Handstand Workout Plan (3-4 Days a Week)
| Exercise | Sets | Reps/Time |
|---|---|---|
| Pike Push-Ups | 3-4 sets | 8-12 reps |
| Wall Handstand Hold | 3 sets | 30-60 sec |
| Hollow Body Hold | 3 sets | 40-60 sec |
| Wall Handstand Shoulder Taps | 3-4 sets | 8-12 taps per side |
| Wall Walks | 3 sets | 10-15 reps each |
| Wrist & Forearm Strengthening | Before every set | 2-3 minutes |
The Mind-Blowing Insight: A Handstand is a Full-Body Skill
Most people fail because they train handstands like an arm workout.
💡 The reality? A good handstand requires:
✅ Strong shoulders & core.
✅ Bulletproof wrists.
✅ Hip & glute control.
🔥 Final Takeaway:
✅ Train these 6 exercises 3-4x per week.
✅ Focus on holding positions with perfect form.
✅ Your handstand will feel easier and more controlled in weeks.
🔥 Train these consistently, and you’ll unlock your freestanding handstand faster than 90% of people.
