Shoulder Shrug Handstand

Description: Hand stand shoulder shrug. Pushing the floor away keeping body tight and straight to land on feet.



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Goal: Develop shoulder strength and muscle memory
Objective: Handstand shrugging shoulders away from the ground.

Equipment: Wall OR Wedge against a wall
Reps: 3 sets of 5
Time: 10 – 15 min

  1. While standing shrug shoulders, then arms up by ears and shrug shoulders.
  2. From lunge position, kick up into a handstand against a wall or wedge mat against a wall. Ensure proper handstand position, abs pulled in, lower back touching the wall/mat, head in neutral position with ears between arms.
  3. While in handstand shrug shoulders. Push armpits into ears and grow taller through pressing with shoulders. This exercise is a slow pushing through the shoulders


  • Proper upper body strength and handstand form is IMPORTANT.
  • Bending arms could cause falling.
  • Arching in lower back can cause back pain.

Things To Watch For:

  • Lower back not sticking to the wall/mat.
  • Bending Elbows
  • Head Placement – maintain a neutral head position, ears between arms.

Skills This Helps:

  • Snap Down Rebounds, Round off, Back Handspring, Front Handspring