Handstand

Setup

1. 01Warm up the wrists thoroughly with stretches and rocking drills.
2. 02Face a wall with clear space and place hands shoulder width, about a hand length from the wall.
3. 03Spread the fingers and grip the floor for balance control.
4. 04Kick up one leg at a time until the heels rest lightly on the wall.

Execution

1. 01Push tall through the shoulders so the ears sit between the upper arms.
2. 02Squeeze the glutes and ribs down to form one straight line from wrists to toes.
3. 03Point the toes and hold the position while breathing steadily.
4. 04To finish, pull one leg down under control and step out of the kick up.

Checkpoints

• -Arms stay locked straight the entire hold.
• -Shoulders are actively pushed toward the ears, not sagging.
• -The body forms a straight line with no banana arch.
• -Weight shifts are corrected with fingertip pressure, not big arm bends.

Common mistakes

• -Arching the lower back into a banana shape.
• -Bending the elbows and collapsing under load.
• -Looking too far forward and craning the neck.
• -Kicking up with so much force the feet slam the wall.