← Alle Übungen

Freestanding Handstand Practice

Trainierte Muskeln

  • Vordere Schulter
  • Serratus
  • Oberer Trapez
  • Seitliche Schulter

Form Cues

  • Start near a wall to build confidence and technique

  • Place your hands shoulder-width apart on the floor, fingers spread

  • Keep your arms fully locked and extended

  • Push up actively through the shoulders

  • Engage your core firmly and keep your body in a straight line

  • Direct your gaze between your hands or slightly forward

  • Use small adjustments with your fingers and wrists to balance

  • Practice a controlled bail-out (pirouette or forward roll) in case you lose balance

  • Breathe calmly and steadily throughout the exercise

Progressionen

  1. 01

    Freestanding Kickup Practice

    • Start standing upright with your arms overhead

    • Take a controlled lunge step forward

    • Place your hands shoulder-width apart on the floor

    • Keep your arms locked and shoulders stacked over your hands

    • Swing your back leg up powerfully toward the ceiling

    • Push off the ground simultaneously with the front leg

    • Engage your core firmly for stability

    • Keep your gaze directed at the floor between your hands

    • Practice against a wall first before attempting freestanding

    • Focus on a controlled, fluid motion — avoid kicking too hard

  2. 02

    Frog Jump to Handstand

    • Start in a deep squat with your hands shoulder-width apart on the floor

    • Position your knees outside your elbows

    • Shift your weight forward onto your hands

    • Jump explosively upward with both legs simultaneously

    • Extend your hips powerfully as you swing your legs overhead

    • Keep your arms locked and shoulders stacked over your hands

    • Engage your core firmly for balance

    • Straighten your legs fully and keep them together

    • Fix your gaze on a point on the floor between your hands

    • Control the landing back to the starting position

  3. 03

    Handstand Holds

    • Place your hands shoulder-width apart on the floor

    • Spread your fingers wide and actively push into the ground

    • Keep your arms fully extended and locked

    • Engage your entire body — from shoulders to toes

    • Push up actively through your shoulders (elevate shoulders toward ears)

    • Keep your head neutral between your arms

    • Tilt your pelvis slightly backward to avoid arching your lower back

    • Keep your legs together and point your toes

    • Breathe calmly and controlled throughout the hold

Häufige Fehler

Eingebettet in dein persönliches Programm

Jede dieser Übungen passt sich in der App an deine Ziele, dein Equipment und deinen Zeitplan an.