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Handstand Basics

Build your foundation for handstands with controlled holds and shoulder stability work. Focus on feeling every position — quality reps today will pay off big later!

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Workout Breakdown

Warm-Up

Shoulder Circle

2 sets × 20s, 20s

Wrist Circle

2 sets × 20s, 20s

Cat-Cow

2 sets × 8 reps, 8 reps

Scapular Push-Up

2 sets × 8 reps, 8 reps

Skill Practice — Handstand Progressions

Wall Plank Hold

3 sets × 20s, 20s, 20s

Wall Handstand Hold

3 sets × 15s, 15s, 15s

Wall Handstand Kick-Up

3 sets × 5 reps, 5 reps, 5 reps

Shoulder Stability Accessories

Dead Hang

2 sets × 20s, 20s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Hollow Body Hold

2 sets × 20s, 20s

Cool Down

Child's Pose

1 set × 40s

Chest Doorway Stretch

1 set × 30s

Wrist Flexor Stretch

1 set × 30s