Handstand

Technique

How to perform Handstand

1. Stand tall with feet together, hands overhead, and eyes focused on the floor about one body-length in front of you to set your spotting point.
2. Hinge forward at the hips, plant both palms shoulder-width apart on the floor, fingers spread wide and elbows locked, while keeping your arms straight and shoulders stacked over wrists.
3. Engage your core and squeeze your glutes, then kick your dominant leg up first, driving through the rear leg to bring both heels overhead until your hips stack above your shoulders and wrists.
4. Press actively through your hands, drawing your shoulder blades down and slightly inward, and maintain a hollow body, ribs tucked, glutes and quads tight, to hold the freestanding handstand.
5. Make small fingertip pressure adjustments to balance; breathe steadily and keep your head neutral with eyes on the spotting point.
6. To exit safely, do a controlled step-down with one leg, then lower the opposite leg to return to standing before repeating.

GymDaze demonstration

Watch Handstand

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.