Freestanding Handstand

It is mostly balance: you correct with the fingers and the heel of the hand. Learn to bail out by turning or rolling first.

• Isolation
• Bodyweight
• Advanced

How to do it

• Correct with the fingers, not the elbows
• Shoulders pushing the floor the whole time
• Body in one line, eyes between the hands

Sets, reps and tempo

Ranges: several attempts of 5–30 s · add quality, not fatigue

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Kicking up before you know how to bail out safely
• Bending the elbows to correct the balance

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Traps
• Core / abs
• Forearm

Alternatives

• Chest-to-Wall Handstand
• Wall Handstand Push-Up