The handstand hold is quite an advanced way of exercising your shoulders, it is therefore not recommended if you are not already in pretty good shape and have a high level of strength. To master this move you will need to be able to support your full body weight. 

  • Bodyweight
  • Compound

Despite how challenging this move is it is also a lot of fun and great for adding variation to your workout programmes, not many people in the gym seem to utilise this particular move.

Similar Exercises to Try

Suggested Equipment

Muscles Worked

How to do a Handstand Hold

Fitness model performing a handstand wall hold exercise
Fitness model performing a handstand wall hold exercise
Fitness model performing a handstand wall hold exercise
  1. Place both feet against the base of a wall and hold the straight-arm plank
  2. Lift and extend one leg, placing your foot higher up the wall.
  3. Start to walk your hands backward.
  4. Place your other foot on the wall.
  5. You will need to support your bodyweight
  6. The closer your hands get to the wall the harder this move is, so don’t worry if you can’t get flush, get as close as you can
  7. Ideally, you would be vertical
  8. Hold the handstand keeping your body rigid and tight. The only point of contact with the wall is your feet. Have your legs together and point your toes. Maintain a neutral spine, with your hands shoulder-width apart. Push through your arms and keep them straight.