Hold an inverted vertical bodyweight position on your hands to isometrically load the shoulders and upper arms.
How to do the Handstand Hold#
- Place your hands shoulder-width on the floor and press up into a fully extended, vertical position.
- Stack your shoulders over your wrists and straighten your arms to take weight through the shoulders.
- Brace your core and glutes to keep the body aligned from shoulders to heels.
- Breathe steadily and maintain the position for the chosen duration, then lower down with control.
Muscles worked#
- Primary: Front delts, Side delts, Triceps
- Secondary: Traps, Abs, Forearms, Upper back
Common mistakes#
- Bending the elbows instead of maintaining straight arms.
- Allowing the lower back to sag and creating an excessive arch.
- Shrugging the shoulders toward the ears rather than pressing them away.
- Kicking up too forcefully and losing control of the descent.
