Handstand Hold

A freestanding static hold balanced upside down on the hands with the body stacked in a straight line. It builds shoulder strength, wrist and trunk stability and balance.

How to do it

1. Place the hands about shoulder-width apart on the floor and kick up into an inverted position, one leg after the other.
2. Press tall through the shoulders and keep the arms locked.
3. Squeeze the glutes and abdominals so the body forms one straight line from the hands to the toes.
4. Keep the gaze between the hands and hold the position, making small corrections with the fingers.
5. Come down under control, one leg at a time, or step out of the hold.

Tips

• Practise against a wall until you can hold the line without leaning on it.
• Push the floor away so the shoulders stay elevated, and pull the ribs in to avoid arching the back.
• Warm up the wrists before holding.

Muscles

Primary: Front deltoid, Triceps

Secondary: Forearm flexors, Abs, Serratus, Traps