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.
Since this is a high-skill isometric hold, the AI focuses on your time under tension and RPE to gauge neural fatigue, which accumulates quickly with inversion training. By analyzing your HRV and shoulder recovery data from previous sessions, the app can adjust your hold duration to prevent wrist strain or central nervous system burnout. If you report wrist pain or lack of overhead mobility, the system will automatically substitute safer overhead stability drills until you are ready to invert again.
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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