Perfect Your Handstand With This Workout Routine
Use this calisthenics routine to perfect your handstand while building handstand push-up strength.
Today you’ll:
- Increase your ability to balance a handstand
- Build upper body muscle and strength
- Increase core engagement
- Improve shoulder mobility
- Be one step closer to reaching your goals
Hey! Welcome. I’m Summerfunfitness. I taught myself how to do a handstand as an adult – with no gymnastics experience.
My goal is to simplify calisthenics training so you can be fit and mobile for life – regardless of your ability to access a gym. I do this by sharing actual calisthenics workout routines, so you can take action today (no need to spend more time researching).
Perfect Your Handstand By Actually Warming Up
To do this workout, you must be able to hold a 10-second handstand. If you are not yet at that stage, try my beginner handstand workout routine instead.
That being said, the dynamic handstand warm-up portion is excellent for anyone looking to improve their overall mobility and coordination.
Dynamic Warm-Up for Handstands
Designate a certain distance that you will perform the following line drills. The longer the distance = the longer the handstand warm-up routine.
1. Walking Leg Kicks with Arms Overhead
2. Walking Standing Split Kicks
3. Stationary Split Kicks, 10 reps
4. Standing Split Hold, 15-20 sec per leg
*elevate hands on a block to make it easier
5. Jump to Handstand
Perform forwards and backwards.
6. Cossack Squat Line Drill with Arms Overhead
*Watch the video for clarity.
Inside leg > Outside Leg > Turn > Inside Leg > Repeat
7. Shoulder Elevation Drill, 6-12 reps
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8. Single Arm Shoulder Elevation Drill, 6-12 reps
9. Shoulder Circles, 6-12 reps
10. Wrist Warm-Up for Handstands, 10 reps each position
Handstand Push Day Calisthenics Workout
1. Handstand Kick Ups, 10 reps, each leg, 2 sets
2. Endurance Handstand Holds, 3 sets
Set a timer on your first hold; come down just before failure. Match that time for the rest of your sets. Depending on your capabilities, this can be a 3-sec hold up to a 2-min hold. Work on a different leg variation each time if you can hold an HS for longer than 15 seconds.
*Can be performed against a wall
3. Straight Handstand to Straddle to Tucked, attempt for 10-15 minutes, with rest in between attempts
*Handstand beginners try straight to straddle
4. Negative EROM (extended range of motion) HSPU (handstand push-up),5 reps, 4 sets, 2 min rest
Set a timer on your first hold; come down just before failure. Match that time for the rest of your sets. Perform against a wall (chest to wall) to make it more accessible.
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5. EROM Tricep Extensions, 12 reps, 3 sets
If you don’t have access to this equipment, do diamond tricep push-ups instead.
Stretch for 10 -20 minutes afterwards, focusing on your chest and upper back.
How Often Should You Do this Workout to Perfect Your Handstand?
Build the strength and body awareness to balance your handstand by doing this workout weekly for 6-8 weeks. If handstands and handstand push-ups are your primary goal, schedule this workout in 2 days a week with ample rest days inbetween.
This Workout to Perfect Your Handstand…
was part of my 5 day a week calisthenics workout routine.
My calisthenics training is performance-based, meaning I focus on the skills I want to achieve rather than what my body looks like. To do this, I first outline my goals, then form a workout program that helps me build the necessary strength and mobility.
Right now, my focus is on one-arm handstands, muscle-ups, and handstand push-ups, as well as middle splits and backbends. Learn how I structure my 5-day-a-week calisthenics workout plan >
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