Bent-arm handstand

Also known as: Shoulder stand, Yaad hold.

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Technique

1. This exercise is an excellent progression towards the Handstand pushup, by making the requirements for balance and shoulder strength slightly lower than for the full Handstand pushup.
2. It still places a lot of strain on your shoulders. If you can’t hold this position, you might need to spend more time working on progressions like the Pike pushup and related exercises.
3. Place your palms on the ground, with the fingers facing forward.
4. Bend the elbows and lean forward while lifting your hips and legs up.
5. Balance on your hands and straighten your legs so that they are aligned with your torso.
6. Your body should be straight but not vertical: it will be at a slight angle, with your head in front of your hands.
7. Aim for about 90 degree angle at the elbows. Your head should be a few centimeters (or a couple of inches) off the ground.

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Form tips

• Aim to keep your elbows pointing back rather than outward. This is a slightly more difficult position for your shoulders but is also more stable and will protect them.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Upper trapezius
• Levator scapulae

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Equipment

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Appears in

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Progressions

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Regressions

View Similar Exercises

Pike bent-arm handstand

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Crow pose to handstand

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Pike pushup with legs lift

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Pike pushup

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Dive-bomber pushup

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