Handstand Hold: How-to, Tips & More
The Handstand Hold is a advanced isometric exercise for your shoulders. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps, upper chest and core, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
Core
Secondary
How to do the Handstand Hold
- Kick up into a handstand, against a wall if you need support.
- Push the floor away with straight arms.
- Squeeze your legs together and keep your body in one line.
- Hold, then come down with control.
Handstand Hold tips
- Warm up your wrists well before you start.
Sets and reps
Most lifters do well with 10 to 60 reps per set, and 10 to 60 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Isometric
Handstand Hold alternatives
Pike Push-Up
Shoulders
Elevated Pike Push Up
Shoulders
Arnold Press
Shoulders
Band Overhead Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Frequently asked questions
What muscles does the Handstand Hold work?
The Handstand Hold mainly works your shoulders, with help from your triceps, upper chest and core.
How many sets and reps should I do?
A good starting point is 10 to 60 reps per set, and many lifters get the best results between 10 to 60 reps. Use a weight that leaves one or two reps in reserve.
Is the Handstand Hold good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Handstand Hold?
You need bodyweight.
Add Handstand Hold to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon