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Handstand Hold

The Handstand Hold is an inverted (athlete is upside down) isometric hold done either against a wall or freestanding. Typically, in a workout, the athlete is asked to hold the position for a certain amount of time before descending. The Handstand Hold is designed to build muscular strength and endurance in the upper body and core. It’s also a prerequisite movement for Handstand Push-Ups and the Handstand Walk.

Set-Up: Kick up into a handstand position. Place the hands just outside shoulder-width. Legs are straight and together. Toes are pointed. Arms are fully extended. Look straight ahead. 

Execution: Keep the core braced, the legs together, the toes pointed, and the arms extended throughout the movement. Stay in position for the duration of the hold. Breathe. 

Points of Performance: To get a “good rep,” ensure the following:
– Arms/legs stay fully extended throughout the hold
– Athlete reaches the required duration before descending 

Pro-Tip: Actively press the fingertips and the heels of the hands into the floor during the hold. This will help the shoulders stay active and elevated, and will keep pressure out of the wrists. If the athlete lets the big muscles do the majority of the work, they’ll stay in the hold longer.

Handstand Hold Demos

Handstand Hold: CrossFit Hyperformance Demo
Paradiso CrossFit - Spotting and Turning out from Handstand Hold Facing the Wall
CrossFit 515 - 2Pood Handstand Hold

Handstand Hold Scaling & Progressions

Press to Handstand Progression: Plate Drill
Handstand Holds Progression - Barbell Shrugged Progression Series
4 Drills for the Handstand Hold
Handstand Progression: How To Get Into A Handstand w/ Carl Paoli - Technique WOD

Handstand Hold Warm-Ups

Wrist Prep Routine - Handstand Warm-Up for Strong, Flexible Wrists
Wrist Warm-Up Exercises for Handstands with Patrick Beach and Carling Harps
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