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
- 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.
- Exercise: Elevated Supine Posterior Pelvic Tilt
- Type of Exercise: Skill
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Plyometric Box, Elevated Surface
- Exercise: Free Handstand Straddle
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
