Building Strength for Handstands

Learn about the bones, joints, and possible range of motion of the hand, wrist, forearm, elbow, and upper arm. Enjoy this anatomy refresher!

Learn key actions for engaging, activating, and stabilizing your foundation in the hands for handstand, and explore optimal handstand hand placement.

Learn how to strengthen and stabilize the muscles around the elbow to support your handstand practice. This class focuses on the triceps (the principle elbow extensor) and the elbow flexors. You'll engage these muscles in down dog, plank, handstand at the wall, and more. Props: 1 strap, 1-2 blocks (preferably foam), and a blanket

Learn the difference between closed-chain and open-chain supination and pronation of the arms from seated, in plank variations, and downward facing dog. Then use what you learn to find optimal arm alignment in handstand.

Learn how to identify the bones, joints, and surrounding musculature of the shoulder girdle. (Anatomy geeks, this one is for you.)

Learn key actions you can do in plank, forearm plank, dolphin pose, and more to engage important scapular stabilizers: serratus anterior, middle trapezius, and upper trapezius. Then use what you learn to create a strong, steady handstand at the wall.

Learn simple practices (from standing, forward folding, table, plank, and more) that will help you to engage and activate the stabilizing and mobilizing muscles of the scapula. Conclude your practice by applying what you learn in L-handstand and classic handstand at the wall!

Learn practices to strengthen the external rotators of the shoulder joint, which are often neglected in daily life. Conclude this practice by integrating what you've learned in handstand at the wall. Prop: a strap and 2 blankets

Learn about the deep core muscles, the superficial core muscles, and the "expanded" core muscles-which include the hip flexors, abductors, adductors, hip extensors, and more. You'll also explore the difference between slow and fast twitch muscle fibers and how they relate to the core.

Learn key actions for engaging the core from seated, standing, down dog, a twisted plank variation, and more. Then learn how to use these actions to refine the process of kicking up into handstand at the wall, making it more stable and efficient.

Learn quick and effective drills for activating your deep core muscles. This strengthening class includes blanket sides from a twisted plank, a twisted handstand at the wall, blanket slides into crow, and more. Props: a block and a blanket (or a towel, or a sliding disc, or socks)

Learn how to come out of handstand slowly, with control, and work toward pressing up into handstand using a bolster at the wall. You'll prepare with core work, then come to the wall for your handstand practice. Enjoy!