Freestanding handstand (hold)

Shouldershardtimedno equipment

A handstand held in balance with nothing to lean on: arms locked overhead, shoulders pushed up toward the ears, body in one straight vertical line over the hands with the legs together. The balance is kept with the fingers and the heel of the hand pressing into the floor; it is the hard step after the supported handstand.

How to do it

1. Kick up from a lunge (as in freestanding kick-ups) with the hands flat on the floor shoulder width, fingers spread.
2. Stack hips and legs over the shoulders and the shoulders over the hands; arms locked, shoulders pushed up.
3. Squeeze the legs together, toes pointed, ribs pulled in so the body is one straight line; gaze at the floor between the hands.
4. Hold, correcting the balance with the fingers (press to stop falling over) and the heel of the hand (press to stop falling back); come down by stepping one leg down.

Muscles worked

Main: shoulders
Supporting: traps, triceps, forearms, abs