Freestanding Handstand

An advanced balance and strength exercise where you support your entire body weight on your hands while inverted.

Instructions

1. Start in a pike position with hands on the ground and feet elevated on a wall or bench.
2. Walk your feet up the wall while walking your hands closer to the wall.
3. Gradually reduce reliance on the wall as you build balance and strength.
4. Progress to holding a freestanding handstand away from the wall.
5. Maintain a straight line from your hands through your body.
6. Keep your shoulders packed and your core engaged.
7. Hold for as long as possible while maintaining proper alignment.

Tips

• Build wall-assisted handstands before attempting freestanding balance.
• Proper shoulder packing is essential for safety and stability.
• Keep your gaze directly below your hands to maintain balance.
• Engage your core throughout the entire hold.
• Build this skill gradually over weeks or months.
• Practice spotting and safety measures when learning.
• This exercise builds exceptional shoulder strength and body awareness.