Handstand Hold
Trains the shoulders, with help from the triceps, chest and upper back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
How to do the Handstand Hold
- Place your hands on the floor about shoulder-width apart, roughly 15-30 cm from a wall, with your fingers spread for stability.
- Kick up one leg at a time to bring your body into a vertical position with your heels resting lightly against the wall.
- Straighten your arms fully, stack your hips over your shoulders, and squeeze your legs together with your toes pointed.
- Hold the position for the desired duration, then lower one leg at a time back to the floor with control.
Getting it right
- Push the floor away actively through your shoulders to stay tall and stable.
- Brace your core and squeeze your glutes to keep your body in a straight line.
- Look at the floor between your hands rather than tucking your chin to your chest.
- Practice near a wall until you can balance confidently, and come down safely by stepping or cartwheeling out.
What Handstand Hold trains
None of our programs use the Handstand Hold
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a shoulders exercise that is, there are 13 on the Shoulders page.
Swap Handstand Hold for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Handstand Hold for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.