There’s nothing stronger than learning how to get in an inverted position and making that skill a mainstay. Working handstands, balance work, one arm balance work, and pressing to a handstand are important as they develop your athletic potential and are essential components of spatial awareness and overall strength.

These exercises collectively referred to as “balance work,” have been an integral part of strength within training armies and cultures since antiquity. Lately, balance work has made a massive return to a significant part due to an emergence of discovery that such skill set training opens many doors to overall fitness and health. The toughest part to overcome is the fact that many of us were able to accomplish this balance work as children but are no longer able to as adults. It’s time for you to find that inner child and kill that fear demon that may be holding you back.

The benefits of hand balancing include improved balance, increased shoulder strength, and body spatial awareness, among other unique advantages. There are countless ways to improve shoulder strength and balance, but training the handstand and presses to the handstand improves kinesthetic potentials in a variety of other sports and fitness work not to mention the improvement of solid core strength.

Learning an Inverted World
Being upside down may expose a person to what may seem like an entirely new world. At first, the movements may not be easy and will take work. However, once you’re inverted and have stable control and stability, the handstand can be considered a resting position. Yes, when done correctly, the handstand is a balance move that requires much less strength than it seems when you first get up there.


When cued and performed correctly, the handstand should place the body into an inverted, dynamically efficient and stable position where balance is the key focus, and strength, while an important factor, almost becomes secondary.

Your body in a strong handstand:
Active muscle tissues are cued
Arms are locked out
Hollow bracing – your midline is stabilized by contracting your core and bringing your rib cage towards your hip
Fingers are spread wide
Legs are kept together tightly
Toes are pointed
Head is in a neutral position to keep your hollow position. Avoid overarching your head or spine.

Good Balance…….
Upon accomplishing a solid handstand holding good balance, you can walk with much more ease as you shift weight from a strong arm, shoulder, and hand to the other. Your goal is an inverted lockout in balance, where, if you look down the side of your body, you will see toes and ankles over and in line with the knees, hips, shoulders, and hands. The modern handstand used today for an inverted position requires an understanding of the hollow bracing for this isometric hold. This is a far cry from the old days where full blown arches and closed shoulder angles were used in controlling “old school handstands” of a dated gymnastics era.


Around the World

Set up on a plyo box with your hips over your shoulders, arms, and hands. Keeping good form, learn to shift your weight, moving your hands to walk around the box. Remember to stay in your original set up position and close to the box with your hips aligned over your hands. Don’t let yourself walk out and away from the box as this will leave you out of your original stacked position.


Shoulder Taps
Against a wall, get into a handstand with solid form, stacked properly over your hands. Shift your weight from one side of your body to the other. As you move, quickly lift your hand and touch your shoulder. Shift again and allow the body weight to transfer and touch the other shoulder.  This simple drill will allow for you to work the stable handstand form of a hollow brace and keep inverted stack alignment while using the wall as a scale. You’ll feel what it’s like to lightly shift your body weight and move your hands at the same time.


Where’s Your Head?
Some people like to crane or stretch their neck so they can look toward the ground or where they’re headed. However, the more you crane your neck, the more, you will arch your neck and spine as you fight against that solid, hollow brace. I recommend not over craning your neck, but do find that happy place where you feel comfortable. And, yes you are more than allowed to look toward the floor as a focal point of reference if you wish. What you really want is your hollow brace to have good stability and a good stacking habit of feet over knees, knees over hips, hips over shoulders, and shoulders over hands. Understanding how the hollow brace is used to keep stability and to train the skill will allow it to become like second nature. Taking in and studying this technique will help you see form and skill training as a means to your ultimate goal in inverted positions – control!

-Coach Vic


WOD 062817


Metcon (Weight)

Every 1:30 x 8

5-10 Push Ups
4/Side Bent Over DB Row

Pick sustainable weights for duration of the 8 rounds.


Metcon (AMRAP - Rounds and Reps)


-8 DB Push Press
-8 Box Jumps (24/20)

RX - 50/35
Scale - 25/15



Getting Comfortable in the Handstand | BoxLife Magazine. (n.d.). Retrieved from



CrossFit Journal: The Performance-Based Lifestyle Resource