Handstand ProAlignment · No wall
Full hold (feet together)
The handstand as you picture it: legs together from start to finish, body stacked from hands to feet. It's the measure people mean when they quote a time, and it's the hardest one.
- Family
- Alignment
- Equipment
- Open floor space
- Type
- Hold
Train this exercise in the app
How to do it
- From a lunge, place your hands and kick one leg up, without forcing.
- Bring the other leg up to meet it, and squeeze your feet together.
- Push the floor away, grow tall, and keep your hips over your shoulders.
- Correct with your fingers, in small presses.
- Cartwheel out when you go past vertical.
The two mistakes that cost the most
Piking at the hips. As the feet come together, people often bend slightly at the hips to keep their balance. The hold lasts, but it's no longer a line. Stay tall, glutes squeezed, and accept a shorter hold that's straight.
Correcting too hard. An overdone correction sends your body the other way. The second one chases the first, and you fall at the third. Corrections come from small presses of the fingers, not from the hips.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, as your feet come together:
“Stay tall, do not pike at your hips”
Train this exerciseRelated exercises
Split handstandThe handstand without a wall, one leg forward and one back, like scissors.
Chest-to-wall holdChest facing the wall, only the toes touching: the position where you learn the right line.
Cartwheel bailThe exit you'll use on every freestanding attempt: a hand to the side, the hips turn.All exercises: the catalog