For TimeGymnasticsBenchmark20:00
Handstand Hold
Gymnastics
Solo
Workout Details
For Time
20:00
For Max Time:
Freestanding Handstand Hold
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Focus on shoulder strength and stability throughout the hold. Keep your core tight to maintain balance.
- 2Practice engaging the fingertips to control balance.
- 3Start with wall-assisted handstands if necessary, gradually working towards full freestanding holds.
Safety Considerations
Technical Focus
Monitor for shoulder alignment and core engagement to prevent falling.
Recommended Warm-Up
Warm-Up:
- 5-10 Handstand Kick-ups(Focus on kicking up and finding balance on the wall.)
Shoulder and Wrist Mobility:
- 10-15 Shoulder Dislocates with Band
- 30 sec per side Wrist Flexor Stretch
Activation:
3 rounds- 3-5 x 10 sec holds Freestanding Handstand Hold (Tuck Position)(Focus on building stability in a tucked position.)
- 3-5 Wall Walks(Use these to activate shoulders and get upside down.)
Scaling Options
Intermediate
Focus on wall-assisted holds and shorter durations.
- 1
freestanding handstand hold tuck
Tuck Freestanding Handstand Hold
Scaled
Use wall-assisted handstands with progressive holds.
- 1
wall handstand hold
Wall-Assisted Handstand Hold