How to build handstand-worthy shoulders

Getting strong enough to spend minutes in a handstand requires spending a lot of time on your hands! But not all of that will happen upside down right away. We can regress straight arm strength training and make it more fun by mixing up positions and adding in other sources of challenge.

Exercise Quick Navigation

Plank to Down Dog

What is it?

The friendliest, easiest movement to start moving your shoulders from a plank into a more handstand-type postion.

Technique

Shift from a high plank position into a pike or downward dog position. Think about pressing into the floor and keeping your neck long.

Common Mistakes

There’s no need to extend your back excessively here – that’s not a position we will need in a handstand. Keep your ribs pulled down toward your pelvis like you’re doing a very small crunch and let the shoulders do the work.

Box Plank Around The World

What is it?

An easy way to accumulate lots of time with your weight through your hands and shoulders.

What You’ll Need

A 20″ x 24″ x 30″ box.

Technique

Set yourself up in a strong plank (no saggy spines!) on a box. Keep your feet in one place, and walk your hands around the box for as many reps as is prescribed.

Box Plank to Pike

What is it?

An early way to expose you to moving from a horizontal position to a stacked, hips over hands position, while still working on straight arm strength. Try to go as close to the box as you can – you want to walk your hands so close to the box you almost feel like you’re going to fall over the top.

What You’ll Need

A 20″ x 24″ x 30″ box.

Technique

With your feet on a box, walk from a high plank to a pike position (hips stacked over hands). Don’t worry if you have to bend your knees, hips over hands is more important than straight legs.

Common Mistakes

Not walking all the way in. Film yourself from the side if you need to check that you are walking close enough. You should be able to draw a vertical line from your hip to the floor and that line should draw through the middle of your hands (not the heel of your hands).

Lateral Plank Walk Over Plate to Box Wall Walk in Pike

What is it?

In a high plank, walking the hands back and forth over a bumper plate then walking into a pike position.

What You’ll Need

A 20″ x 24″ x 30″ box and a 10-20kg bumper plate.

Technique

Make sure to keep a tight body line and walk all the way into your pike position so your hips are over your hands.

Pike Around The World

What is it?

In a pike position, walking your hands around a box to accumulate time upside down on your hands. It’s not a flexibility contest, so don’t worry if you need a higher box or if you need to bend your knees.

What You’ll Need

A 20″ x 24″ x 30″ box.

Technique

Walk from a plank with your feet on a box to a pike. Then walk your hands around the box in a circle, keeping your hips stacked over your hands.

Handstand Up Downs

What is it?

A shoulder strength drill that forces you to push into the ground so you can step up onto a plate.

What You’ll Need

A wall and a 10-20kg bumper plate.

Technique

Place a bumper plate near a wall and kick up to handstand with your hands on either side of the plate. Step one hand up onto the plate, then the other. This will be a narrow shoulder position for some, do your best. Then step back down. That’s one rep! Keep going, it will get burny pretty quickly.

Common Mistakes

Letting the back sag instead of staying tall and upright in the handstand.

Handstand Up Downs C2W

What is it?

The same as the above, just facing the wall.

Technique

Place a bumper plate near a wall and wall walk or cartwheel into a wall-facing handstand with your hands on either side of the plate. Step your hands up and down onto the plate.