Handstands, The Jewel of Free Standing Strength & Conditioning Exercises

Handstand with Wall Assist
Strength and Conditioning
3-5 Sets of 10-20 seconds depending on strength
Rest Period:
30 seconds
Main muscles worked:
Shoulders, Arms & Upper Back

The handstand is such a simple exercise but so frequently left overlooked. This is one that will advance all of your workout goals be them better strength and conditioning or to build bulk and mass. I also love the emphasis that they place on good form and balance. The amount of focus and concentration that you put into these will also help strengthen and activate your core muscles.

When you first start working on your handstand you’ll likely want to do them using the wall to assist with them. It helps take the balance and individual muscle strength converns out of the picture. As you develop better upper body strength they will become easier and you’ll likely begin to feel as though you don’t need the wall.

An incidental benefit of these is the inversion that you experience. Inversion is known to be good for your general circulation and create a very mild euphoric effect as you get more oxygen circulation throughout your body. Particularly in areas that struggle to get oxygen based on the effects of gravity

Freestanding Handstand

Work into this exercise slowly as you don’t want to cause any muscle tears


    1. Begin in a pushup position and walk your feet towards your chest
    2. Lift first one leg into the air
    3. Tighten your abdomin press your foot that is still onto the ground down then up into the air with that springlike tension
    4. As you raise your legs squeeze your core and glutes to support your legs
    5. Press firmly with your hands and support your core as you flatten your torso and complete the exercise – hold this position for your time
    6. Come down slowly and repeat, do the exercise smoothly so as to preserve strength and prevent injury

    If you struggle with retaining your balance while doing this exercise use the wall more

    When you start doing these well begin to do them without the wall and increase your hold times at the upright extended position

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Matt Bradley

I am an enthusiast of Healthy Living through the communal sharing of experiences and science. As a Zen practitioner I enjoy learning about ways to be in touch with my inner balance and imparting the information to others. I also enjoy a good snort of bourbon but will not try and impart that passion on our readers here.

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