How to Improve Your Shoulder Strength BEFORE HANDSTANDS

What Progression Steps Are Essential for Building Shoulder Strength in Handstands?

stag handstand with a sunset in the background

When I first started my handstand journey, I thought holding myself upside down was going to be the hardest part. To my shock it wasn’t. Want to know why?

My gymnastics coaches had prepped us with strengthening drills, and it proved much easier to hold my bodyweight up. Fast forward to when I started coaching I found that trying to teaching people how to handstand without any upper body strength was a lot slower than when I helped strengthen them beforehand.

On top of that enhancing wrist mobility and strength was equally crucial, as strong wrists are part of the foundations of a solid handstand. These fundamentals were key to boosting students’ handstand progress and helping them gain confidence making sessions more rewarding and fun.

Building shoulder strength is such an important key element. When I’m helping students we start with basic strengthening exercises that directly translate to handstands. We then progress to handstand drills that help to continue developing shoulder and wrist strength.

Learning to handstand requires a solid foundation of strength, technique and balance. Here are the key foundations to focus on:

1. Build Shoulder Strength:

  • Progress Properly: Start with basic holds like Froggies, tuck holds, and box-assisted handstands to gradually build shoulder strength.

  • Strengthening Exercises: Regularly practice these exercises like wrist push-ups and shoulder taps to enhance shoulder stability and strength.

  • Consistent Practice: Regular, focused practice is crucial for developing the strength needed to hold a handstand for longer. Set aside specific times each week to work on these exercises.


2. Enhance Wrist Mobility and Strength:

  • Warm-Ups: Always warm up your wrists before handstands to prevent discomfort and improve mobility. Stretches like wrist circles and wrist flexion on the floor.

  • Wrist Exercises: Wrist push-ups and froggy holds are great ways to increase wrist strength. Start with simpler variations, like wrist push-ups in a kneeling position, and gradually progress to more challenging ones.

  • Regular Mobility Work: Incorporate wrist stretches and mobility exercises into your training to maintain flexibility and prevent injuries.


    To give you some examples of exercises and drills check out this video

3. Master Technique:

  • Proper Hand Placement: Ensure your hands are placed directly under your shoulders. This allows for stacking, which reduces muscle strain and makes it easier to hold the handstand.

    For example, if your hands are too wide apart, you'll feel your muscles working much harder to hold yourself up, whereas hands directly under the shoulders allow for better stacking and reduce muscle strain.

  • Avoid Banana Back: A common issue is the banana back, where the body arches, making it harder to balance. Aim for a straight line from your hands to your toes, with your core engaged and legs straight.

  • Activation Drills: Incorporate drills that emphasis proper alignment and activation of the right muscles. Drills like my lying activations help reinforce good habits and correct form.

You can find these drills on this page…


4. Find Your Balance:

  • Balancing Drills: Practice drills that focus on understanding and improving your balance. Froggies and other beginner drills help you learn how to grip the ground and stabilize your body.

  • No walking! If you start to lose balance, come down and reset rather than trying to walk on your hands. This reinforces proper technique and helps build true balancing ability. It’s part of the learning process.

  • Wall-Assisted Holds: Use wall holds to work on endurance without the added challenge of balancing, allowing you to focus on building that shoulder strength. Try with tummy to wall so you don’t compromise your shape.

Improving shoulder strength before learning to handstand has been a monumental discovery teaching my students. It has helped to progress their handstand journey much quicker in a safe and controlled way. The key foundations to focus on are vital for making progress and enjoying the process.

Building shoulder strength through progressing stages and regular strengthening exercises has been crucial. Consistent practice has helps develop the stability and stamina needed for handstands, turning a challenging skill into an achievable goal.

Ensuring proper hand placement, avoiding the common banana back, and incorporating activation drills have all been game changers in my students’ progress. These techniques not only reduce muscle strain but also reinforce good habits that make holding a handstand feel more natural.

Enhancing wrist mobility and strength, combined with diligent warm-up and exercises, provides a solid foundation for handstands. Developing balance through specific drills further solidifies your handstand. By focusing on these key foundations, you can see remarkable improvements in your handstand, making practice sessions both effective and enjoyable.


If you’re just starting out and you’d like a complete program with strengthening drills that progress into beginner handstand drills, my beginner handstand course has just that! You can check it out here ☺️