Movement overview

The Handstand Hold is an advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.

Step-by-step cues

1. Start in a standing position facing a wall.
2. Place your hands shoulder-width apart on the ground about 6-12 inches from the wall.
3. Kick up one leg at a time to bring your feet to the wall, achieving an inverted position.
4. Engage your core and glutes to maintain a straight line from hands to feet.
5. Keep your head neutral, looking slightly between your hands.
6. Hold this position for the desired duration, focusing on balance and control.
7. To exit, gently lower one leg at a time back to the ground.

Technical tips

• Ensure your hands are firmly planted on the ground for stability.
• Engage your core muscles to help maintain balance and prevent arching of the back.
• Keep your elbows slightly bent to reduce strain on the joints.
• Practice against a wall initially to build confidence and strength.
• Focus on breathing steadily throughout the hold to maintain calmness and control.
• Gradually increase hold duration as you build strength and stability.