Handstand Hold

Also known as: Handstand, Wall Handstand, Freestanding Handstand

Handstand Hold is a compound strength exercise using body only that trains the shoulders.

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Primary muscles: Shoulders

Secondary muscles: Triceps, Traps, Abdominals, Forearms

How to do it

1. Kick up into a handstand against a wall or freestanding, hands shoulder-width.
2. Stack wrists, shoulders, hips, and ankles in one vertical line.
3. Push the floor away, squeeze the glutes, and keep a hollow body.
4. Hold for the prescribed time, breathing steadily, then come down under control.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Handstand Hold from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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