The Iguana Handstand

How to do the exercise

The Iguana Handstand is an advanced calisthenics skill that challenges your strength, balance, and control. Both palms are positioned on a bar, which requires extreme wrist and shoulder stability. Here’s how to perform the Iguana Handstand correctly:

1. Starting Position

Begin with a solid handstand on Dip Bars or on Parallettes to build stability. The arms should be straight and your shoulders engaged. Keep your core tight and spread your legs for more stability.

2. Transition to the Bar

From a regular handstand, slowly shift one hand at a time onto the bar while maintaining balance. Focus on control and avoid sudden movements. Advanced athletes can start directly on one bar, but beginners should practice the transition step by step.

3. Balancing on the Bar

Once both hands are on the bar, push strongly through your palms, keep your shoulders elevated, and maintain full body tension. Your gaze should stay slightly forward to stabilize your balance and alignment.

4. Reset and Repeat

Hold the Iguana Handstand for as long as possible, then return with control to a safe exit position. Repeat in short sets, gradually increasing your hold time as your strength and balance improve.

Recommended Equipment for Iguana Handstand

Dip Bars – For optimal wrist alignment and a greater range of motion.

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

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Liquid Chalk – For grip and security during the exercise.

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

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Benefits of the exercise

The Iguana Handstand is a unique handstand variation that enhances multiple aspects of your training:

• Develops extreme shoulder and wrist stability under pressure

• Improves core strength, balance, and full-body control

• Builds confidence for other advanced handstand skills

• Strengthens grip and bar-specific handstand ability

This makes the Iguana Handstand a powerful progression tool for advanced athletes aiming to refine balance, control, and calisthenics performance.

Main muscles used

The Iguana Handstand mainly targets:

• Shoulders (Deltoids)

• Triceps

• Forearms & Grip muscles

• Core muscles (for stabilization)

• Upper back (scapular control)

Practicing this exercise ensures superior balance and advanced muscle coordination, which translates into improved performance in all calisthenics skills.

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

Mistakes to avoid

Common mistakes when performing the Iguana Handstand include:

• Skipping the progression: Going straight to the progression, without mastering normal Handstands first, increases injury risk.

• Collapsing shoulders: Always keep shoulders elevated and engaged to protect joints and maintain balance.

• Loose core: A soft core causes arching or falling out of position – keep your abs and glutes tight.

• Looking forward: Try to look down at the bar and keep your view at one point. This will help your stability. 

• Uneven weight distribution: Ensure both hands press equally into the bar to avoid tipping over.

Progress slowly, practice consistently, and prioritize clean, controlled holds over long duration.

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:

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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!