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How Long Can You Hold a Handstand?

The Active Aging Handstand Challenge is sponsored by Watermark.

Calisthenics is the art of using only one’s body to perform strength-building exercises. The handstand is perhaps the most coveted calisthenic workout for its difficulty to master. Not only does it require focus and balance, but immense full-body strength. You may be wondering how long you can hold a handstand? The answer depends on your fitness level, experience, and what type of handstand you are doing. Below is a deep dive into everything you need to know about performing the perfect handstand. Test your ability by taking the Active Aging Handstand Challenge. You can do this challenge at home and with no equipment. Push yourself to new limits!

Handstand Instruction Video

Sam Abraham is a yoga instructor who performs the challenge. In the first part of the video, Sam holds a perfect handstand for 25 seconds.  In the second part of the video, Sam gives instructions on how to safely get into the handstand position.



How To Do A Handstand For Beginners

Step 1: Test Your Form

The best way to test your form is by videotaping yourself with your phone. When filming yourself, you can see your strengths and weaknesses when getting in and out of the position. Do wall handstands to build muscle. Also, wall handstands will help improve form if you are having difficulty remaining straight. You will be able to graduate from the wall upon building up strength and improving your technique.

Step 2: Time Yourself 

Now that you’ve built a solid foundation and good technique, begin timing yourself. All smartphones and most smartwatches have timers, so no excuses!

Step 3: Improve Through Repetition 

Repetition is the key to improving your skills. You will be surprised how much you can improve in one week, one month, even one year. Just like anything life, if we repeat an action, we are more likely to remember it and perform it better than if we had only done the action once.

Step 4: Beat Sam's Time

That’s right… if you watched the instructional video above, you know Sam performs a perfect handstand for 25 seconds. Can you beat that time? Build up full-body strength and push yourself to beat Sam! Even if you don’t right away, the point is to improve a little bit every day.

Inspire Others: Post Your Handstand in the Active Aging Facebook Group.

The concept behind the Active Aging 55+ Handstand Challenges is to push yourself to new limits and grow.  Help inspire and motivate others by sharing your handstand video in our Facebook Group. It's free to join, and our group loves to share their daily inspiration. Help us inspire others!


What Muscles Do You Use For a Handstand? 

The main muscles and joints used in a handstand are the interossei hand muscles, forearms, delts, rotator cuff, abdominal, obliques, glutes, and the lumbar spine. The handstand is an incredible calisthenic workout because it strengthens and aligns the entire body when performed correctly.

Spotted Skunk Does A Handstand 

We find this to be very amusing. Check out this spotted skunk performing a handstand. I wouldn’t want to be near him with his “you know what” in the air!

Handstand World Record

We are having trouble locating the world record for the longest handstand by males and females. Please send any information or documentation if you are aware of any. We did find a Guinness Book of World Record on the longest single-arm handstand, performed by Stanislav Shcherbakov (Russia), in Irkutsk, Russia, on 7 February 2021. Congratulations to Stanislav; quite impressive! We think one of you out there can beat him.

More Fitness Challenges

Here are more fitness challenges for active aging adults.