Free Handstand

The Free Handstand is simply holding a handstand without the support of a spotter or a surface for balance. Utilize one of our many handstand drills to develop the correct strength and skill needed for this advanced calisthenics exercise.

Type Of Exercise: Skill
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Moderate
Equipment: Body Only

Free Handstand

Begin with your hands planted flat on the floor shoulder width apart.
Keep your shoulders stacked over your wrists, elbows straight, and kick up to handstand with control.
Your wrists, shoulders, hips, knees, and ankles should all be stacked vertically.
Maintain a straight body line, with posterior pelvic tilt (PPT), 180-degree shoulder flexion, and complete scapular elevation (shoulder shrug) throughout the static hold.
Feel the majority of your weight one inch from your wrist and allow only your wrists and shoulders to move slightly during the handstand hold.
If your head is positioned properly, you should just barely be able to see your fingertips out of the corner of your eyes.
Build up to 10-second static holds, then up to 120 seconds.

Exercise: Elevated Supine Posterior Pelvic Tilt
Type of Exercise: Skill
Muscles: Abdominals
Difficulty: Moderate
Equipment: Plyometric Box, Elevated Surface

Exercise: Free Handstand Straddle
Type of Exercise: Skill
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Moderate
Equipment: Body Only