handstand

A handstand is a skill in gymnastics, calisthenics, and related disciplines in which the body is inverted and supported on the hands, with the arms straight and the legs extended overhead. The ideal position is a straight line from hands to feet, with the shoulders stacked over the wrists, active scapular control, and a braced core to maintain balance.

Technique commonly begins with preparation and mobility work for the wrists, shoulders, and hips. Drills often use a wall for support: a wall-assisted handstand helps athletes learn alignment and balance, followed by hollow-body holds and shoulder taps. Freestanding work develops balance, line, and control; many practitioners use parallettes or chalk to improve grip. Common variations include a freestanding handstand, a wall handstand, a straddled or tucked leg position, and a pressed handstand, where the body lines up from a handstand press with minimal momentum.

Progression and training goals emphasize alignment, scapular stability, core engagement, and gradual increases in hold time. Training considerations include proper warm-up, gradual loading to wrists and shoulders, and safer spotting or use of a crash mat when learning new progressions.

Elemental benefits include increased upper-body and core strength, balance, proprioception, and shoulder stability. Potential risks involve wrist and shoulder strain or falls during practice, making progressive loading, technique focus, and appropriate supervision important.

Historically, the handstand appears in gymnastics and circus arts and has parallels in yoga and acrobatics, where inverted balance is practiced as a fundamental or advanced skill.