Handstand Hold
The Handstand Hold is an isometric bodyweight exercise that builds immense shoulder strength and core stability by supporting your body upside down. It primarily targets the anterior deltoids and triceps while improving balance and overhead mobility.
Iridium tracks progression for this isometric exercise by comparing hold duration and RPE trends rather than standard repetition volume. The algorithm analyzes your 7-day workout history to ensure your anterior deltoids have recovered from recent overhead pressing before assigning this high-stability movement. Additionally, Iridium adjusts the estimated intensity based on body weight fluctuations to keep your volume metrics accurate as your mass changes.
Form Cues
- Push the floor away actively with your palms
- Squeeze your glutes and quads to create tension
- Keep your ears aligned with your biceps
- Brace your core to keep your ribs down
- Look slightly forward between your hands
- Don't let your lower back arch excessively
- Don't bend your elbows
- Don't let your shoulders sag toward your ears
- Don't hold your breath
- Don't relax your legs
Common Mistakes
- Banana back (lumbar hyperextension)
- Bent elbows
- Passive shoulders
- Hands too wide
- Chin tucked too close to chest
Muscles Worked
This exercise places a heavy demand on the anterior deltoids and lateral head of the triceps to support your full body weight against gravity. Simultaneously, the deep core stabilizers, glutes, and traps must work intensely to maintain a rigid, straight line and prevent the lower back from hyperextending.
Primary
Secondary
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