How To Do Bent Arm Handstand Hold
The bent arm handstand hold is a challenging bodyweight skill that targets the shoulders, triceps, chest, and core. Unlike a straight arm handstand, the elbows stay bent, which increases strength demands and control. Proper form is important to protect the shoulders and wrists while building pressing strength for advanced handstand work.
Step-by-Step Guide to Properly Execute Bent Arm Handstand Hold
Starting Position
Kick or press up into a handstand with your hands shoulder width apart on the floor. Stack your shoulders over your hands and bend your elbows slightly so they point back, not out to the sides. Keep your core tight and legs together.
Lowering Phase
Slowly bend your elbows further until they reach about a 90 degree angle or a comfortable bent position you can hold. Lower with control while keeping your head neutral and your shoulders active.
Pushing Phase
Actively press through your palms and engage your shoulders and triceps to stop the descent. Do not let your elbows collapse or flare outward.
Finishing Position
Hold the bent arm position steadily while maintaining balance. Keep your body tight, hips stacked, and breathing controlled until the set time ends.
Bent Arm Handstand Hold Workout Plan for All Levels
Beginner: 2 sets of 10–20 second holds, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 20–30 second holds, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 30–45 second holds, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Bent Arm Handstand Hold
• Builds shoulder and triceps strength
• Improves handstand balance and control
• Strengthens the core under load
• Prepares the body for handstand push ups and presses
• Improves joint stability in the shoulders
Common Mistakes to Avoid
• Elbows flaring out: This reduces strength and increases shoulder stress
• Losing core tension: Causes arching and balance loss
• Collapsing shoulders: Can lead to wrist or shoulder strain
Similar Exercises To Try For Your Workout
• Pike Handstand Push Ups
• Wall Bent Arm Handstand Hold
• Negative Handstand Push Ups
FAQ About Bent Arm Handstand Hold
This exercise is not the best choice for complete beginners. It needs good shoulder strength, arm strength, and balance. If you are new, it is better to start with wall handstands or bent arm support holds. These will help your body get ready for this exercise.
Yes, you can make it easier. You can do it with your feet on a wall for support. You can also hold the position for a shorter time or use parallettes to help your wrists. These changes help you build strength slowly and safely.
You may start to feel stronger in a few weeks if you practice often. Better balance and control can take longer, sometimes a few months. This depends on how often you train and your current strength level. Being patient and consistent is important.
You should feel this exercise mostly in your shoulders and arms. Your chest and core should also be working to keep your body stable. You should not feel sharp pain. If you do, stop and rest.
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