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Building the Handstand

Here is a basic program that I have been following the past few weeks to progress my handstand.

Handstands are a great way to improve your overall stability and overhead strength, great for basketball players and most other athletes. It's also a cool demonstration of ability!

Furthermore, the handstand allows you to play throughout your training, while can make it more fun and enjoyable, which is ALWAYS a plus!

This workout was designed by Jon Wei, one of the coaches in the Alliance community. His contact info will be down below!

The Workout:

A) Arm Bar Complex (first portion of the video) - 10 reps per arm

B1) Core Shaping - 3 sets of 5 reps (4 seconds down, 1-second hold at the bottom and repeat)

*Note - This one has been the most beneficial to me!

B2) Spider Handstand *Hold* - 3 sets of 20-30 seconds

C1) Handstand Walks - 3 sets of 10 reps (of the furthest progression you can do)

C2) Hanging Shrugs - 3 sets of 10 reps

D) Practice! - Spend 3 to 5 minutes practicing and playing with it

Accessory Work

These exercises can be added in after the handstand workout or done on rest days

A1) Farmers Walk - 5 sets of 30 seconds

A2) Overhead Plate Carry - 5 sets of 30 seconds

B) Hollow Body Hold Progression

C1) Zottman Curl - 3 sets of 10

C2) Dumbbell Wrist Curl - 3 sets till failure

C3) DB Wrist Extension - 3 sets till failure

This will get you moving in the right direction! For members, if you would like this assigned to your app let your coach know.

Coach Jon's contact

If you are doing this workout, I encourage you to post your sets for feedback on the Discord Server

Thank you for reading,


Coach Jon's contact


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