Handstand Shrugs
Explanatory Video
Description
Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand.
1\\. Start in a handstand position (facing the wall is recommended for better alignment and safety).
2\\. Keep your arms completely locked out at the elbows throughout the entire movement.
3\\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression).
4\\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation).
5\\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Trapezius (Upper)
Deltoid (Anterior)
Deltoid (Lateral)
Triceps Brachii
Body Areas
Back
Shoulders
Arms
Equipment
Other
Similar Exercises
The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.
Dynamic
Intermediate
Skill
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.
Dynamic
Intermediate
Regressions
Stand facing to the wall and kick up into a handstand, positioning your hands about one hand’s length away from the wall. Keep your body straight, with your heels touching the wall and your shoulders elevated towards your ears. Engage your core and hold this isometric position to condition your wrists and stabilize your upper body, aiding in the development of pressing to a handstand.
Isometric
Intermediate
Last updated: 1/2/2026