TOP 5 Exercises To Master Handstand.

The Handstand is one of the most desirable skill by most Calisthenic athletes. It is also one of the hardest to achieve due to its complexity. However, with consistent practice you can be balancing in your hands faster than you think.

But there is a small detail that comes into place. And that is the fact that even after ten years of practice there is always something to improve upon when it comes to hand balancing. Even if you can hold a perfectly straight handstand for five minutes, you will always find areas you can get better at. The trick lies in knowing which are those areas and which ones need the most amount of work. Lets dive into each one of them so you can focus your attention on them separately and master your hand balancing game as a whole.

So, What does it take to master your handstand?

Three things: Strength, Alignment and balance.


In order to support your entire body with your hands you need a certain amount of strength. When upside down the muscles that required the most amount of attention are the shoulders, triceps and your entire core. However, keep in mind that every single muscle of your body must be engaged in order to perfect the move. Handstand holds agains the wall, pike push ups and basically any pressing move will help you get stronger on the shoulders and triceps. In the other hand, legs raises, boat holds and hollow body holds will strengthen your core. When training, make sure these areas are strong enough to have a solid foundation for your handstand.


Alignment is crucial when it comes to hand balancing. Even though you can balance without being in a straight line, doing so makes it harder and inefficient. Therefore, not being in a correct structural position can lead you to all sort of bigger problems down the road. Keep your wrist, shoulders, hips and feet completely aligned with each other. To achieve this you want to make sure your shoulders are opened enough and that you are tucking your pelvis forward. With enough practice and the right training program you will be able to aligned your handstand and have it look straight as a pencil.


Last but not least we have balance. You need to have a good sense of balance in space in order to master your handstand. Balance is achieve by a combination of the senses hearing, sight and touch. Make sure your gaze is fixed in a point where it feels comfortable to you, your hands are actively pressing to keep you in a neutral position and well, your ears will take care of themselves so do not worry about it. Perfecting your balance is just a matter of practice, a lot of it to be precise.


Now that you know the three main areas you need to work on, watch our recent Youtube Video and take a look at Chris Heria’s top 5 exercises to master your handstand!


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