Handstand Strength Workout Intermediate

This is a intermediate workout. To use this I recommend that you know the technique and the principles behind strength training, and that you have trained for a period of time. I used this workout for quite awhile, and i focused on building strength and prevent damages. As for all programs I don’t recommend using this for a maximum of two months period.

A training program should be unique for each person using it, defined at fitted to the persons body. The strength program you are about to read is a guideline, feel free to make any changes as it fit’s your body.

Want to build your own strength program? Read “building program” right here on hands.com

Upper Back:

Deadlift¹
Rowing¹ (If you are able, do Chins)
Barbell Rows  ²

Chest:

Bench Press¹
Dumbbell Presses¹
Dumbbell Fly’s ²

Shoulders:

Seated Military Press
Seated Dumbbell presses ¹
Arnold Presses ^{2 – 3}
Low-Pulley Lateral Raises  ³
Rotator Cuff Pulls  ³

Abdomen/Lower Back (Core)

Crunches
Core Exercises³

Explanation

By now you should have noticed my choose of only free weights, preferred Dumbbells (except some exercises for shoulders) The main reason for these choices is three factors.

One¹: We want to build a good fundamental strength and at the same time make the muscles collaborate more.
Two²: Support Exercises that helps strengthening the muscle group trained
Third³: Exerices that maintain all the fundamentals in strength training and helps preventing injures and at some occasions rehabilitates .

I didn’t provide values for set, repetitions or resting between sets. Mostly because the values changes of which goal you have etc. Visit the “building strength program” guide for guidelines.

Conclusion:

This program will -  assumed using correct techniques and proper nutrition, rest and quality on training – give you a fundamental strength which you can use in handstands. Note that this program is specified for such.

Visit handstand related strength exercises for a complete explanation.

Reference
1. Strength Training Anatomy Third Edition.Frederic Delavier. 2009
2. Atlas of Human Anatomy Fifth Edition. Frank H. Netter MD. 2010