Handstand Strength By Yara Freiha

The best thing about learning handstand is that it gives us all a moment to turn our perspective upside down and get a great rush of energy. Yara Freiha, Calisthenics, and Fitness instructor will show you how to strengthen your body for a perfect handstand.

What is a handstand?

A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart and the legs together. There are many variations of handstands, all of which require the performer to possess adequate balance and upper body strength.

What are the benefits of a handstand?

Handstands work your core and improve balance while giving you the benefits of increased circulation and lymph flow. You’ll engage your whole body while using your shoulders, arms, core, and back.

Handstand Progression Warm-Up Routine

Here are some exercises that will help you put more weight on your hands and arms while having one or both legs in the air. They will also help you get used to being upside down and build up core and arm strength for stability.

Exercise 1: Walkouts

Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet. Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk. Walk out until your hands are beneath your head.

Start in a standing position. With hands shoulder-width apart and fingers spread wide, walk hands out until you are in plank position. Tap each shoulder with the opposite hand, then walk back to standing, never allowing your back or hips to dip toward the mat.

Exercise 2: Elevated Walkouts

Prop your feet hip-width apart on a bench, or a high surface. Bend over and place your hands on the floor just in front of the bench. Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk. Walk out until your hands are beneath your head.

Start with your feet hip-width apart on a bench, or a high surface. With hands shoulder-width apart and fingers spread wide, walk hands out until you are in plank position. Tap each shoulder with the opposite hand, then walk back to the original position.

Exercise 3: Wall Walk

Start in the “up push-up” position with your feet against the wall behind you. Start walking your feet up the wall, while at the same time walking your hands back towards the wall. Walk up until you are in a complete handstand position as flat to the wall as you can. Keep your core tight and back straight. To finish, walk your hands away from the wall and your feet down the wall until you are back in the push-up position.

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. Walk up until you are as flat to the wall as you can get.

Shift your weight towards one side, removing the opposite hand and touching the opposite shoulder. Be sure to keep the shoulders shrugged up as you shift your weight from one hand to the other. Repeat for the recommended number of repetitions.

Once all reps have been completed, walk your hands away from the wall and your feet down the wall until you are back in the push-up position.

Check the video above to work out with Yara! 

Wasn’t this fun?! If you tried this workout or have any questions, don’t hesitate to reach out to us.