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Let's get strong, stable and confident!

Handstand Workout

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Warm Up

DemoExerciseReps/SetsHow to/Cues
W-Raises 8 repsGo slow and focus pulling shoulder blades together
W to Y-Raises 8 repsActively keep lifting arms up on Y-Raises
Back Extensions 8 repsInitiate lift by externally rotating your arms until thumb is facing the ceiling
Arm Circles 8 per directionExtend arms to the side and create small circular movements
Elbow Raises 8 repsLift elbows as high as you can
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Straight to Straddle - On Back2x3Cover your ears with your shoulders, look at your hands pushing against the wall. Keep your lower back pushed against the floor. As soon as your legs open externally rotate them! Keep your feet at the same distance to the floor the whole time. Stop opening your legs when the feet begin to move upwards away from the floor!
Wrist Warm-UpFew reps eachChoose 2-3 Exercises, or feel free to add your own. Go through these until your wrists feel ready.
Shoulder Opener at Wall2x30sec
Shoulder Stretch on Floor2x30secLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Shoulder Lifts on Floor2x4Look at your hands. Do not arch your back. First reach away from your to elevate your scapula. Only after lift the hands off the floor.
Back to the Wall Shoulder Shrugs2x6Keep your ribs in and do not arch your back. Keep your elbows locked. Bonus points if you can look up towards your hands.
Chest to Wall Shoulder Lifts2x4Push your entire body including chest, core and hips against the wall. Look at your hands. First reach up towards the ceiling to elevate the scapula and then back. If you can not reach back due to a lack of mobility push your armpits towards the wall instead.
Active Shoulder Opener at Wall with Foam Roller8xLook at your hands. Push the chest towards the wall and roll the roll against the wall in each rep.

Wall Drills

DemoExerciseSets & RepsHow to/Cues
Wall Walks2x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
L Handstand Single Leg Isolations2x2 each leg alternatingElbows locked. Hands, shoulders & hips in 1 line. Bring the foot right above. Do not externally rotate the leg. Move slow!
45 Handstand Leg Isolations2x1 each legFocus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!
Half Slide Away1x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!
Tuck Slides2x3Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Box Tuck Walk1x2Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Box Tuck Single Leg Isolation2x2 each leg alternatingIn the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent! Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
Tuck Take Off - Hold3x1Have your hands slightly further than in a regular tuck slide. Do not lean forward with your shoulders to take the feet off the wall. Instead simply peel the feet off but bending the knees more.
Box Tuck Hover3x 1 each sideMake sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box.
Slide Away3x2Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!

Freestanding Prep

DemoExerciseSets & RepsHow to/Cues
Partial Tuck Jumps1x5Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.
Tuck Jumps5xStart with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The ony goal here is to align everything!
Tuck Jumps at Wall1x3Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together!
Wall Tuck Jump to Handstand2x3Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible.

Conditioning

DemoExerciseSets & RepsHow to/Cues
Extreme Half Slide Away2x2Slide your feet down the wall while moving the shoulders towards the front. Keep your scapula elevated and core engaged. Your entire body from shoulders to toes needs to stay in 1 straight line. Do not pike at the hips and do not arch your back. Point your feet on the wall and wear socks in the same color as the wall.
HSPU in L - Elevated Hands2x6Elevate your hands for a greater range of motion. Do not arch your back and do not let your elbows flare out! Look at your hands.
Bench Zombie to Slow Lower5x totalFocus on the Bench Zombie technique first! Then focus on working against gravity. Slow the downwards momentum down as much as possible. It is normal that your legs might drop to the floor like heavy stones during the first attempts. Over time you will identify and then train the muscles needed to control this drill!
Walking Dead2x20Lean your shoulders in front and push your index finger into the floor. Push your hips towards the ceiling so your feet lift off the floor. Keep your hips in that high position, striaghten out your shoulders and pull your feet towards your hands using your hip flexors and compression muscles. Place your feet on the floor right by your wrist, replace your hands and start again from the top!
Vertical Block Walks in L1x each sideGo slow and do only 1 movement at the time. Step downwards carefully to reduce the risk of injuries and eleavte your scapula fully after stepping up.
Kneeling Shoulder Shrugs with Elastic1x12Look at hands. Elbows locked. Hands shoulder width apart. Extra slow on way down
Alternating L Sit Leg Lifts2x5 each leg alternatingDepress your scapula and elevate your hips off the floor. Lift 1 foot at the time as high as possible without rounding your back. Keep your knees fully locked
V-Up Combi with Block10xPass the block from around the leg as high as possible from the outside. Keep your back straight, knees locked and do not externally rotate either leg.

Leg Tightening

DemoExerciseSets & RepsHow to/Cues
Sissors on Back2x30secQuick and dynamic movements. Lock your knees fully. Keep your core engaged.
Ronds de Jambe a Terre2x8 each sideKeep your knee as close as possible to the floor during the circle part. Externally rotate the leg. Fully lock the knee every time.
Sitting Knee Extension with Block2x20+20sec holdLock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.
Knee Extensions on Stomach2x20+20sec holdLock your knees 120% on each rep. Point your feet with the ankles and big toes touching each other. Hold the top squeeze for a moment on each rep.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Start lying on your stomach face down. Legs are locked and nothing moves except for arms.
Arms in 90° angle, with elbows aligned around the height of your eyes.
Focus on pulling your shoulder blades together as you lift your arms and chest up off the ground. Then bring your hands back to your forehead, and back again.

Start by lying on your stomach. Go from a W-Raise into a Y-Raise, meaning extend your arms up in front of you. Once they are extended in front of you lift them up towards the ceiling a little. That is one rep.

Start by lying on your stomach with your arms extended on each side. Have the back of your hand on the floor. Initiate the lift by externally rotating your arms until your thumb is facing the ceiling. Try to lift your chest up as high as you can, as you squeeze your shoulder blades together and pull your shoulder blades back.

Lying with stomach on floor, extend arms to the side and create small circular movements, forward and backwards. Keep head on ground.

Interlace fingers behind your head and lift elbows as high as you can. Head stays on the ground the entire time. Legs are locked and feet pointed.

With all wrist warm ups there is no specific number I want you to do, just do them until your wrists are fully warmed up. Generally better take more time to warm up instead of less. Pick the exercises that feel the best for your wrists, and if you already have a wrist warm-up routine, just go with that one.

Exercise 1 - Place palm of hand on the floor in various positions and angles (e.g. fingers facing your knees, fingers pointing to the outside, etc) while you load weight on to your arms gently

Exercise 2 - Place one hand on top of the other and only move your arm around (from straight to bend, imagine you are drawing circles with your elbow)

Exercise 3 - Place back of hands on ground and gently load weight on to your arms. Move around from side to side, front and back to stretch them out a bit.

Extend your arms in front of you and open/close your hands. Work on extending your fingers fully.

Interlace your hands in front of your body and fully rotate your wrists around in one direction and then the other direction.

Put hands together in front you in a prayer position. Move hands downwards and elbows out to introduce a stretch. Go through these until wrists feel warm and ready