Handstand

Description

The Handstand is a fundamental calisthenics skill that requires balance, strength, and body awareness. It involves supporting the body vertically on the hands with the body aligned in a straight line from hands to toes.

Primary Muscles

Shoulders (Deltoids)
Triceps
Core (Abdominals, Obliques)
Upper back (Trapezius)

Supporting Muscles

Forearms
Glutes
Lower back
Wrists

Required Equipment

Wall (for beginners)
Parallettes (optional)
Floor or gym mat

Proper Form

Begin in a standing position, raise arms overhead.
Kick up gently into an inverted position with hands shoulder-width apart.
Engage the core, glutes, and legs to maintain a straight body line.
Shoulders should be elevated (shrugged) to protect joints.
Head position: neutral or slightly looking toward the ground.
Hands press actively into the ground.

Common Mistakes

Arching the lower back excessively
Bending arms or legs
Inactive shoulders
Looking too far forward or tucking chin too much
Uneven weight distribution on hands

Progressions

Wall Handstand
Wall Walks
Box Handstand Hold
Freestanding Handstand Kick-ups
Tuck Handstand

Variations

Straddle Handstand
One-arm Handstand (advanced)
Handstand Push-Ups
Tiger Bend

Related Exercises

Pike Push-Ups
Wall Walks
Shoulder Taps
Hollow Body Hold
Planche Lean

Used In

Calisthenics
Gymnastics
Yoga
Functional Strength Training