The Handstand

How to do the exercise

The Handstand is one of the most iconic and impressive calisthenics skills. It builds strength, balance, and body control. To perform it safely and effectively, focus on straight arms, shoulder engagement, and proper body alignment. Here’s how to practice the Handstand correctly:

1. Starting Position

Place your hands firmly on the ground or on Parallettes for a better wrist angle. Keep your arms fully extended and push your shoulders away from your ears. Engage your core and prepare to kick up into position.

2. Kick Up and Alignment

Kick your legs overhead in a controlled motion and find balance. Avoid creating a hollow back - instead, keep your hips aligned over your shoulders. Focus your eyes slightly downward to a fixed point on the ground to stabilize your posture.

3. Hold the Position

Maintain tension by pushing through your shoulders and keeping your arms completely straight. Engage your core, squeeze your glutes, and avoid arching your lower back. Breathe steadily while holding the position.

4. Reset and Repeat

When losing balance, step out safely and reset. Practice shorter holds frequently, gradually increasing the duration as your control and strength improve.

Recommended Equipment for Handstands

Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Handstand is a full-body skill that combines strength, stability, and balance:

• Strengthens shoulders, arms, and core while improving body tension

• Trains balance, focus, and coordination

• Develops overhead pressing strength useful for calisthenics and gymnastics

• Enhances posture, mobility, and shoulder health

Because it looks impressive and builds functional strength, the Handstand is a must-have exercise for any calisthenics athlete.

Main muscles used

The Handstand mainly targets:

• Shoulders (Deltoids)

• Triceps

• Core muscles (abs, obliques, lower back)

• Forearms and wrists (for balance and stability)

By practicing the Handstand consistently, you not only improve strength but also gain superior control over your body in space.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Handstand include:

• Arched lower back: Avoid hollow back – keep hips aligned with shoulders.

• Bent arms: Always lock out your elbows to ensure stability.

• Shoulders shrugged up: Push shoulders actively away from your ears.

• Looking forward: Fix your gaze slightly downward to keep balance.

• Not engaging the core: Weak tension leads to loss of balance and control.

• Skipping progressions: Start with wall-assisted Handstands before freestanding practice.

Progress by building strength and control step by step – clean technique always comes before long holds.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!