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
![Free Handstand 1 Free Handstand Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/free_HS.jpg)
![Free Handstand 2 Free Handstand End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/free-HS-2.jpg)
![Free Handstand 3 Free Handstand](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Free-Handstand-1.jpg)
- 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.
![Free Handstand 4 Elevated Supine Posterior Pelvic Tilt](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE3_iM_-_3.jpg)
- Exercise: Elevated Supine Posterior Pelvic Tilt
- Type of Exercise: Skill
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Plyometric Box, Elevated Surface
![Free Handstand 5 Free Handstand Straddle](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/HS_SE5_-_2.jpg)
- Exercise: Free Handstand Straddle
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Body Only