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Shoulders · Body Weight
Hand Stand Hold
Hand Stand Hold is an intermediate compound strength exercise that works the delts (shoulders), with the core and forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids, Posterior Deltoids
- Triceps · Triceps Brachii
- Upper Back · Trapezius
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Hand Stand Hold
- Begin in a handstand with your hands shoulder width apart, your arms straight, and your legs extended overhead.
- Press firmly through your palms and shoulders to keep your body lifted.
- Engage your core and glutes while keeping your body as straight as possible.
- Hold the position for the desired duration.
Form tips
- Spread your fingers wide and press through your entire palms.
- Keep your elbows straight without allowing your arms to bend.
- Look toward the floor between your hands without lifting your head excessively.
- Inhale and exhale steadily throughout the hold.
Hand Stand Hold alternatives
More delts exercises
Hand Stand Hold FAQ
What muscles does Hand Stand Hold work?
Hand Stand Hold mainly works the delts in the shoulders (Anterior Deltoids, Posterior Deltoids, Triceps Brachii and Trapezius). The core and forearms work as secondary muscles.
What equipment do you need for Hand Stand Hold?
None. Hand Stand Hold is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Hand Stand Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hand Stand Hold good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Hand Stand Hold burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Hand Stand Hold?
Other exercises for the delts include Barbell Snatch Balance, Barbell Behind the Back Push Press Single Arm Balance, Barbell Hang Clean and Dumbbell Hang Power Clean.
For developers
Use Hand Stand Hold in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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