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Last updated March 5, 2026
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shouldersabs
Handstand Hold
Kick up into a handstand position against a wall or freestanding. Hold your body inverted with arms locked out overhead.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersside shoulderstriceps
Secondary
upper trapsabsdeep abs / coreforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Upright
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Face a wall and place your hands about 6-12 inches away, shoulder-width apart.
- Spread your fingers wide for a stable base.
- Kick one leg up and follow with the other to enter the handstand.
- Step 2Execution
- Lock out your arms fully and push the floor away.
- Stack your hips over your shoulders and your ankles over your hips.
- Engage your core tightly and squeeze your glutes.
- Breathe steadily and hold the position for the prescribed time.
- Step 3Tips
- Use a wall for support until you develop the balance for freestanding holds.
- Focus on pushing through your shoulders to maintain an active position.
- If your wrists fatigue, take short rest breaks between holds.