Shoulders
Handstand
The handstand is the ultimate expression of upper body stability, core control, and overhead shoulder strength.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands shoulder-width apart on the floor with your fingers spread wide and slightly gripped into the ground.
Shift your weight forward over your hands and kick one leg up toward the ceiling while keeping your arms locked out.
Follow with the second leg and bring your heels together, pointing your toes to create a rigid line from hands to feet.
Press actively through your palms to shrug your shoulders toward your ears, creating a stable base.
Engage your glutes and pull your ribs inward to prevent your lower back from arching excessively.
Maintain your balance by shifting weight between your fingertips and the heels of your hands.
Exit the move by lowering one leg at a time back to the floor with control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back into a banana shape
- Bending the elbows which causes instability
- Looking straight down at the floor instead of between the thumbs
- Failing to engage the core and glutes
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.