Handstand is one of the most iconic exercises in Calisthenics and Bodyweight Training, and is an exercise where the body is held upright on the hands in a static position. Handstand combines strength, balance and mental focus, and can be performed directly on the floor or with training equipment such as parallettes.
What is a handstand:
Handstand is a training exercise in which the body is balanced vertically on the hands with arms extended, and the training exercise is a central discipline in both Calisthenics and Gymnastics. Handstand is in its basic form a static exercise that requires a combination of balance, flexibility and strength. In addition to being an impressive visual feat, handstand serves as an effective workout for the whole body, and the training exercise can be easily adapted to multiple levels through different progressions and variations.
• • •
Handstand Training
Handstand is an exercise that challenges and strengthens the body across multiple levels. By varying between the floor and parallettes, you can achieve a versatile workout and gradually develop strength and control. Start with the basic techniques and slowly build up to more advanced variations.
- Strength: Handstands intensely train the shoulders and trapezius, which strengthens the entire shoulder complex. A handstand also activates the body's core muscles, which improves postural control.
- Balance: The ability to maintain balance on the hands requires fine-tuning of muscles and nerves.
- Focus: Mastering a handstand requires concentration and patience, which will improve and develop one's mental strength.
An effective warm-up is essential to prepare the body for the demands of a handstand workout:
- Warm-up: Start by warming up your shoulders, hands, and wrists. Circular movements and light stretches can increase blood flow and improve mobility.
- Muscle activation: Exercises like Scapula Push Ups and Wall Slides activate the muscles that are essential for stabilization during a handstand. Planks and Hollow Body Holds strengthen your core muscles.
- Progression: Start with easier variations like Wall Walks or Frog Stands to get your body used to being in an inverted position.
Handstand, like many other bodyweight exercises, can be performed in several ways depending on your experience and the training equipment you have access to.
Handstand - Floor
Handstand exercises directly on the floor are a great way to develop body control and strength. The flat surface provides a natural starting point for balance, and it requires no additional equipment. Floor handstands strengthen the stability of the hands and forearms, as they have to work hard to hold the body in position. This is ideal for beginners who are learning basic balance.
Handstand - Parallettes
Handstand training with parallettes will both improve technique and reduce stress on the wrists. Parallettes allow for a greater range of motion, which is beneficial for advanced variations such as Handstand Push Ups. Parallettes can also provide extra stability and control, and a more comfortable experience as the grip is neutral and therefore feels more natural than directly on the floor.
• • •
Click here for more info about our weight vest, parallettes, resistance bands or exercise mat, and here to see our full collection of exercise equipment.
Updated January 1, 2025
*All content from this page may be reproduced with source references.
