How to Structure Your Handbalancing Session

Handbalancing is no longer just for circus performers or gymnasts. Today, it’s a staple in the routines of crossfitters, breakdancers, calisthenics athletes, pole dancers, yogis, and anyone else who wants to show off their strength and control.

Whether you’re dreaming of nailing that perfect handstand, impressing friends with a frogstand or elbow lever, or simply levelling up your fitness game, handbalancing is your go-to. But before you leap into handstands, let’s break it down and make sure you’re starting on the right foot—err, hand.

The Three Pillars of Handbalancing: Balance, Strength and Mobility

To excel in handbalancing, you need to master three key components: balance, strength, and mobility. Here’s how to tackle each one.

Mobility: Include it in your Warm-Up

Before you even think about balancing on your hands, you need to make sure your shoulders and wrists are ready for the task. A thorough warm-up is essential, so don’t skimp on it! Start with a foam roller or a peanut to loosen up your lats and thoracic spine, and use a corkscrew or any of your favourite mobility tool for your forearms. Move everything in all directions to get those joints prepped for the weight they’ll be supporting.

Once you’re feeling loose, focus on active flexibility exercises for your wrists, lats, and shoulders. Your latissimus dorsi—those big muscles in your back—can be a major restrictor. If they’re tight, they’ll prevent you from getting your arms straight overhead and can lead to the awkward banana handstand.

Balance: From Headstands to Handstands

When your body and mind are fresh from the warm-up, it’s time to work on balance. This will vary depending on your level. If you’re a newbie, start with headstands to get a feel for balancing on your head. Progress to frogstands to learn how to use your fingers for balance, and try kicking up against a wall to gauge how far you need to kick without touching it.

As you advance, focus on shifting shapes and refining your freestanding handstand. Remember, the goal is to master each progression before moving on to the next. A good test is whether you can hold a move and still have a conversation. If you can chat while balancing, it means your body—and brain—are comfortable with the move.

Strength: Build Those Balancing Muscles

Handbalancing requires serious upper body strength. Think of it as a pushing session for your triceps, deltoids, rotator cuffs, scapula and forearm muscles. You need the strength to support your bodyweight on your arms and the endurance to hold it.

Start with banded rotator cuff exercises, wrist strengthening drills, and holds. As you progress, include dynamic movements like wall walks and cartwheels. Don’t forget exercises like shoulder presses, push-ups and compression drills to build overall strength. Consistent strength training will give you the power and endurance to hold those impressive positions.

Practice Makes Perfect—But Rest is Key

Handbalancing doesn’t require much space, making it perfect for home practice. Regular practice is essential to improving your skills. However, listen to your body and don’t skip rest days. Give your body time to adapt and avoid overuse injuries.

Ready to Defy Gravity?

If you’re excited to start your handbalancing journey, it’s time to put these tips into practice. Work on your mobility, balance drills, and strength training, and watch your skills soar.

Share your progress or favourite exercises in the comments below. And if you need more tips and tricks, be sure to reach out and follow us for the latest in handbalancing and pole fitness.