Dec ’25 Gymnastics Skill Work: Handstand Holds

by Coach Jackie

Handstand holds might be one of my all-time favorite skills to work on. Not just because they’re fun (which they are), but because they’re a total cheat code for improving so many other movements in CrossFit.

They help dial in your overhead positioning, which translates to everything from handstand push-ups and wall walks to barbell presses, dumbbell work, and even hanging gymnastics like pull-ups and toes-to-bar.

Plus, handstand holds are a great way to build:

• Core strength
• Static hold endurance
• Breath control under tension
• Body awareness (even while upside down)

Give them a shot and pay attention to how they show up in the rest of your training. You might be surprised at the difference!

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Your Prescription

Do these 5–7 days a week — as part of your warm-up or cool-down.

• Goal: Accumulate :30–1:00 total
• Break it up as needed
• Breathe! Don’t hold your breath while you’re holding the position

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Variations & Scales

Rx’d (Wall Handstand Hold)

• Wall-facing or back-to-wall
• Focus on full arm extension and pressing the floor away
• Legs straight, feet together, ribs pulled down

Pike Handstand Hold (Box or Elevated Surface)

• Hips stacked over shoulders
• Slight knee bend is fine
• Same pressing and core engagement cues as the RX version

Floor Piked Handstand Hold

• Same setup as above, just on the ground instead of a box
• Keep pushing through the shoulders and bracing your core

Plank Hold

• Press the floor away, engage your core
• Focus on shoulder positioning and static tension

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Give these a go, build them into your routine, and watch your overhead strength, control, and awareness start to level up.

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