Master Your Handstand: The Ultimate Strength & Stability Drill
If you want to level up your handstand game, build rock solid stability, and unlock serious pressing power, you need this drill in your training.
It’s one of my all time favorites for developing strength, balance, and control—not just in the handstand, but in countless other skills.
Why?
Because it hits everything.
We’re talking wrists, shoulders, core, posterior chain, and beyond.
Whether you’re chasing your first freestanding handstand, refining your balance, or working toward a press handstand, this drill is a game changer.
Let’s break it down.
Why This Drill is a Must
- Bulletproofs Your Wrists & Shoulders
Your wrists and shoulders take on a ton of load in handstand work. This drill reinforces proper positioning, strengthens stabilizing muscles, and builds resilience against strain and injury. The stronger and more mobile your wrists and shoulders, the more control you’ll have upside down.
AND fun fact: the more load bearing movement you do on your wrists (& the rest of your body!) the more bone density you will build!
- Builds a Solid, Stable Midline
A weak or disengaged core is one of the biggest reasons people struggle with handstands. This drill forces you to engage your entire trunk, improving your ability to maintain a stacked, controlled position. Better core control = longer, stronger, and more effortless holds.
- Strengthens Your Posterior Chain
Handstands aren’t just about pressing up and holding still—they require a ton of activation from your posterior chain. This drill lights up your glutes, hamstrings, and lower back, helping you create the full body tension needed for balance and efficiency.
- Bridges the Gap to a Press Handstand
Struggling to lift into a press? This drill is a secret weapon for developing compression strength, coordination, and endurance. It teaches your body how to generate lift while maintaining control—key for unlocking a smooth, effortless press.
How to Perform This Drill
Follow these key coaching cues to get the most out of it:
- Set your hands shoulder-width apart on the floor, about a foot or two in front of your feet.
- Spread your fingers wide and grip the floor through your fingertips for better balance and control.
- Shift your body weight from your feet into your hands—this is where the magic happens!
- Block away from the floor by actively pressing through your shoulders.
- Keep your arms straight—no bending! Stability comes from proper alignment.
- Hinge at the shoulder to initiate the movement.
- Slide your feet off the wall and into a stacked position, maintaining a straight line from head to toe.
The key here?
Full body engagement.
Every muscle is working to create stability, and the more intentional you are, the better your results will be.
Watch the Full Demo on YouTube!
Want to see this drill in action? Check out my YouTube video HERE where I break it down step by step!
This drill isn’t just about handstands—it’s about movement mastery. Add it to your training routine, stay consistent, and watch your strength, body awareness, and confidence skyrocket.
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
