Handstand Program

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat. Aenean faucibus nibh et justo cursus id rutrum lorem imperdiet. Nunc ut sem vitae risus tristique posuere.

Core

No items found.

Hollow Rocks + Hollow Hold

A staple of any Handstand conditioning program. They are a fantastic way to build endurance in the core which is vital when progressing to longer Handstand holds.‍

2 SETS - 15 REPS + 15 HOLD

EXERCISE TIPS
  • Hollow position arms overhead
  • Core engaged, toes pointed
  • Make the rocks small and tight
  • Maintain your shape throughout
  • Clasp the hands overhead during rocks
  • When holding the hollow body
  • Keep your body tight and squeeze

Slider Pike Ups

Continue to develop spatial awareness and body proprioception whilst increasing the load on your hands. They are also useful in developing active flexibility that will transfer down the track to your PressTo Handstand Training.

2 SETS - 10 REPS

EXERCISE TIPS
  • Start in a plank position
  • Hands under the shoulders
  • Feet together core engaged
  • Press into the floor
  • Open the shoulders
  • Pull your feet to your hands
  • Elevate your hips
  • Keep your feet and knees together
  • Legs are straight
  • Move in a smooth and controlled fashion

Wall Plank Leg Lifts

Develop core strength, shoulder stability, and control while engaging the entire body. This exercise also improves balance and prepares you for more advanced inversions.

2 SETS - 10 REPS + 10 HOLD

EXERCISE TIPS
  • Start in a plank position with feet against the wall
  • Start in a plank position with feet against the wall
  • Hands under the shoulders, core engaged
  • Keep the body in a straight line
  • Press firmly into the floor
  • Open the shoulders and keep arms strong
  • Lift one leg off the wall in a controlled motion
  • Keep the other foot pressed against the wall for stability
  • Engage the glutes and core to avoid arching the back
  • Slowly lower the leg back to the starting position
  • Repeat on the other side

Drills

No items found.

Kneeling Arch To Hollow Wall Press

Kneeling Arch To Hollow Wall Press is the first of our body alignment drills.Correct body alignment is essential to developing a good handstand. Don’tunderestimate the power of these drills. Spend time mastering them and reapthe benefits.

2 SETS - 15 REPS + 15 SEC HOLD

EXERCISE TIPS:
  • Kneel half a body length from a wall
  • Hands slightly higher than your head
  • Tuck your pelvis form a hollow position
  • Feet, knees together shoulders elevated
  • Press your chest towards the wall
  • Open your shoulders
  • Arch your back
  • Return to the hollow position

Standing Pike – Scapula Elevation.

Controlling the scapula is vital in yourHandstand training. We start with the easiest variation and gradually increase the load in subsequent exercises.

2 SETS - 30 REPS + 30 SEC HOLD

EXERCISE TIPS
  • ‍‍Stand heels against a wall
  • In a pike or downward dog
  • Feet together, legs straight, knees squeezed
  • Press in to the floor
  • Elevate the scapula
  • Move between elevation and depression
  • Think about touching

Long Hollow Wall Scapula Elevations.

Again these are a great way to really start and understand the straight body position that is required in yourHandstand training. Training the positions standing is a great way to further enhance your body awareness.

2 SETS - 15 REPS + 15 SEC HOLD

EXERCISE TIPS:
  • Stand a body length from a wall
  • Facing towards the wall
  • Form a pike handstand
  • Feet together, legs straight, knees squeezed
  • Elevate the scapula
  • Move between elevation and depression
  • Think about touching

Long Hollow Wall Press Standing

In this exercise, you’ll perform an emphasis on chest opening and core engagement. Begin in a tall standing position with your arms slightly above your head. As you open your chest, push through your hands and draw your pelvis inward, creating a strong, hollow body alignment. This movement enhances core stability and reinforces proper posture.

2 SETS -15 REPS + 15 SEC HOLD

EXERCISE TIPS
  • ‍‍Stand a body length from a wall
  • Raise your arms slightly above your head
  • Open your chest and maintain an upright posture
  • Push through your hands to engage the upper body
  • Draw your pelvis inward to activate your core
  • Keep your head aligned with your spine
  • Squeeze your glutes and tighten your abdominals
  • Maintain controlled breathing throughout the exercise
  • Focus on a smooth, continuous motion for stability

‍

Prone Shoulder Flexion with Stick

Lying on your stomach, this exercise helps improve shoulder mobility, strengthen the upper back, and reinforce the straight-line position needed for handstands.

2 SETS - 15 REPS + 15 SEC HOLD

Exercise Tips:
  • Lie face down with legs together and toes pointed
  • Hold a stick shoulder-width apart with arms extended overhead
  • Rest your forehead on the ground, engage your core
  • Lift the stick as high as possible while keeping arms straight
  • Avoid arching the lower back—focus on shoulder mobility
  • Hold for 1-2 seconds at the top, then lower with control
  • Keep the movement smooth and controlled
  • Perform 3-4 sets of 8-12 reps