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Shoulders

Handstand Hold

The Handstand Hold is a strength exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: front delts 29%, side delts 15% and triceps (lateral head) 13%.

Level: AdvancedEquipment: BodyweightMulti-joint (compound)

How to do it

  1. Place your hands on the floor shoulder-width apart, about a hand's length from a wall.
  2. Kick up one leg at a time until your heels rest lightly against the wall.
  3. Straighten your arms fully and push the floor away so the shoulders are by the ears.
  4. Tighten your glutes and abs so the body forms one straight line.
  5. Hold for 20 to 40 seconds while breathing steadily, then step down one leg at a time.

Tips

  • Spread your fingers and grip the floor with the fingertips to steer your balance.
  • Look at the floor between your hands, not at the wall.

Common mistakes

  • Letting the lower back arch into a banana shape.
  • Bending the elbows as you tire.
  • Holding the breath.

Muscles worked by the Handstand Hold

  • Front delts Primary29%
  • Side delts Secondary15%
  • Triceps (lateral head) Secondary13%
  • Upper traps Secondary9%
  • Triceps (long head) Secondary7%
  • Triceps (medial head) Secondary5%
  • Upper chest Minor5%
  • Serratus anterior Minor5%
  • Upper abs Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%
  • Rotator cuff Stabilizer3%
  • Rear delts Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Inverted pressing against body weight. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.

Handstand Hold alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Handstand Hold work?

Mainly the front delts. The side delts, triceps (lateral head), upper traps, triceps (long head) and triceps (medial head) assist.

Is the Handstand Hold good for beginners?

The Handstand Hold is rated advanced. Learn the technique with a light weight first.

What is a good alternative to the Handstand Hold?

For example the Handstand Walk. They train mostly the same muscles.

Sources

  • Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)

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