How To Do 45 Degree Handstand Hold
The 45 Degree Handstand Hold is a bodyweight isometric exercise that targets the shoulders, core, arms, and upper back. It is a progression between a pike hold and a full handstand, with the body angled instead of vertical. This position builds overhead strength, balance, and shoulder control while reducing wrist and shoulder load compared to a full handstand. Proper form is important to keep tension through the core and protect the shoulders.
Step-by-Step Guide to Properly Execute 45 Degree Handstand Hold
Starting Position
Place your hands shoulder-width apart on the floor or parallettes. Walk your feet up a wall or elevate them on a box so your body forms roughly a 45 degree angle with the ground. Keep your arms straight, shoulders pushed up, and head neutral between your arms.
Holding Phase
Engage your core by squeezing your glutes and lightly tucking your pelvis. Push strongly through your hands, keeping your shoulders elevated and elbows locked. Maintain steady breathing while holding the position, keeping your body tight and aligned.
Returning Phase
Slowly lower your feet back down by walking them away from the wall or stepping off the box. Stay controlled through the shoulders and core as you come out of the hold.
Finishing Position
End standing upright or in a plank position with full control, without collapsing into the shoulders or wrists.
45 Degree Handstand Hold Workout Plan for All Levels
Beginner: 2 sets of 15–25 second holds, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 30–45 second holds, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 45–60 second holds, 2–3 minutes rest, 4 times per week
What Are The Benefits Of 45 Degree Handstand Hold
• Builds shoulder strength and stability
• Improves core tension and body control
• Prepares the body for full handstand work
• Reduces load on wrists compared to vertical holds
• Helps develop balance awareness upside down
Common Mistakes to Avoid
• Bent arms, which reduce shoulder strength development and stability
• Collapsing shoulders, leading to poor control and joint stress
• Overarching the lower back instead of keeping the core tight
• Holding the breath, which limits endurance
Similar Exercises To Try For Your Workout
• Pike Handstand Hold
• Wall Handstand Hold
• Elevated Pike Hold
FAQ About “45 Degree Handstand Hold”
This exercise can be good for beginners if they already have some basic strength in their shoulders and arms. The body is not fully upside down, which makes it easier to control than a full handstand. Beginners should start slowly and use a wall or support to feel safe and balanced.
Yes, you can make it easier if it feels too hard. You can bend your knees, move your feet closer to the ground, or use a wall for support. These changes help reduce how much weight your arms and shoulders need to hold.
You may start to feel stronger in a few weeks if you practice regularly. Strength and balance usually improve little by little each week. Going slow and being consistent is more important than rushing.
You should feel this exercise mostly in your shoulders and arms. Your core muscles should also feel tight because they help keep your body stable. It is normal to feel some work in your wrists as well.
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