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Calisthenics Power & Control →

Handstand Basics

Build rock-solid overhead stability and body awareness with progressive handstand holds and shoulder control drills. Every rep is about quality — slow, deliberate, and strong.

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Workout Breakdown

Warm-Up

1

Wrist Circle

2 sets × 20s, 20s

2

Cat-Cow

2 sets × 8 reps, 8 reps

3

Shoulder Circle

2 sets × 10 reps, 10 reps

4

Pike Push-Up

2 sets × 8 reps, 8 reps

5

Downward Facing Dog

2 sets × 30s, 30s

Skill Practice — Handstand Progression

1

Wall Handstand Hold

3 sets × 20s, 20s, 20s

2

Wall Handstand Hold

3 sets × 15s, 15s, 15s

3

Plank (Shoulder Tap)

3 sets × 6 reps, 6 reps, 6 reps

4

Wall Handstand Kick-Up

3 sets × 5 reps, 5 reps, 5 reps

Overhead Stability Accessories

1

Ring Support Hold

2 sets × 20s, 20s

2

Push-Up - Rings

2 sets × 8 reps, 8 reps

3

Dead Hang

2 sets × 30s, 30s

Cool Down

1

Child's Pose

1 set × 40s

2

Wrist Flexor Stretch

1 set × 30s

3

Chest Opener Stretch

1 set × 30s

4

Seated Forward Fold

1 set × 40s