Handstand Kickup

Explanatory Video(2)

Description

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.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Deltoid (Anterior)
Triceps Brachii
Trapezius (Upper)
Rectus Abdominis
Erector Spinae

Body Areas

Shoulders
Arms
Back
Core

Equipment

Parallettes

Progressions

An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill

Similar Exercises

The Chest to Wall Handstand is an isometric exercise that focuses on building strength and balance in the upper body and core. To perform this exercise, start by facing a wall and place your hands shoulder-width apart on the ground, about a foot away from the wall. Kick up into a handstand position with your chest facing the wall. Keep your body straight and engage your core to maintain balance. Your toes should lightly touch the wall for support. Hold this position for the desired amount of time, focusing on keeping your shoulders active and your body aligned.
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
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.
Dynamic
Intermediate

Regressions

The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Isometric
Intermediate