Shoulder Mobility For Handstands

Exercises

A breakdown of all exercises in this workout.

Dowel Shoulder Pass Throughs

2 sets x 12 reps

Second

Dowel Shoulder Pass Throughs

2 sets x 12 reps

30s

rest

Equipment

PVC/Dowel

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

PVC/Dowel

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Begin seated tall in a kneeling position holding a PVC pipe with a wide overhand grip.
2. Keep your elbows locked and ribs stacked over your pelvis.
3. Raise the PVC overhead in a smooth arc.
4. Continue moving the PVC behind your body as far as your shoulder mobility allows.
5. Pause briefly without forcing the end range.
6. Reverse the movement back overhead until the PVC returns to the front of your thighs.
7. Repeat with slow, controlled repetitions.

How to Perform

No description found

Plate Around-the-Head Rotations

2 sets x 5 reps

Second

Plate Around-the-Head Rotations

2 sets x 5 reps

30s

rest

Equipment

Weight Plate

Focus

Stability, Warm-Up / Activation

Equipment

Weight Plate

Focus

Stability, Warm-Up / Activation

How to Perform

1. Stand or sit tall holding a weight plate with both hands.
2. Bring the plate to chest height with elbows slightly bent.
3. Slowly circle the plate around your head in one direction while keeping your head still.
4. Keep the movement smooth and close to your head.
5. Complete the desired repetitions before reversing directions.
6. Maintain an upright posture throughout the movement.

How to Perform

No description found

Wall Scapular Push Ups

2 sets x 10 reps

Second

Wall Scapular Push Ups

2 sets x 10 reps

30s

rest

Equipment

Wall

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Wall

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Stand facing a wall with your hands placed at shoulder height and shoulder-width apart.
2. Walk your feet back slightly so your body forms a straight line from head to heels.
3. Keep your elbows locked and brace your core.
4. Allow your chest to move toward the wall by bringing your shoulder blades together.
5. Press the wall away until your shoulder blades spread apart and your upper back rounds slightly.
6. Move only through your shoulder blades while keeping your arms straight.
7. Repeat with slow, controlled repetitions without shrugging your shoulders.

How to Perform

No description found

Seated Wall Shoulder Slides

2 sets x 10 reps

Second

Seated Wall Shoulder Slides

2 sets x 10 reps

30s

rest

Equipment

Wall

Focus

Mobility / Flexibility, Movement Control, Stability, Warm-Up / Activation

Equipment

Wall

Focus

Mobility / Flexibility, Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Sit on the floor with your back against a wall and your head, upper back, and lower back gently touching the wall.
2. Place your arms against the wall in a goalpost position with your elbows bent to 90 degrees.
3. Brace your core and keep your ribs down to maintain contact with the wall.
4. Slowly slide your arms overhead as high as you can while keeping your wrists and elbows in contact with the wall.
5. Pause briefly at the top without arching your lower back.
6. Slide your arms back down to the starting position with control.
7. Repeat with slow, smooth repetitions while maintaining good posture.

How to Perform

No description found

Prone Dowel Overhead Arm Lifts

3 sets x 8 reps

Second

Prone Dowel Overhead Arm Lifts

3 sets x 8 reps

30s

rest

Equipment

PVC/Dowel

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

PVC/Dowel

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your legs extended and your forehead resting comfortably on the ground.
2. Hold a dowel with both hands using a wide overhand grip and extend your arms overhead.
3. Brace your core and gently engage your upper back while keeping your ribs connected to the floor.
4. Lift the dowel off the ground by raising your arms overhead while keeping your elbows straight.
5. Focus on moving through the shoulders while keeping your neck relaxed and spine neutral.
6. Pause briefly at the top position while maintaining control through the shoulder blades.
7. Slowly lower the dowel back toward the floor with control.
8. Repeat while maintaining a long body position and avoiding compensation through the lower back.

How to Perform

No description found

Seated Weighted Shoulder Rotation (Internal + External)

2 sets x 5 reps

Second

Seated Weighted Shoulder Rotation (Internal + External)

2 sets x 5 reps

30s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Sit on the floor with one leg bent in front of you and the opposite leg relaxed or extended comfortably.
2. Hold a light weight in the hand of the arm you are training.
3. Rest your arm across the inside of your bent leg and positioned at approximately 90 degrees.
4. Keep your chest lifted and spine tall while maintaining a stable shoulder position.
5. Slowly rotate your forearm upward into external rotation while keeping your upper arm connected to your leg.
6. Pause briefly at the end range while maintaining control.
7. Slowly rotate your forearm downward into internal rotation without allowing your shoulder to roll forward.
8. Complete all repetitions before switching sides.

How to Perform

No description found

Kneeling Single Arm Weighted Shoulder Elevation Pushes

3 sets x 10 reps

Second

Kneeling Single Arm Weighted Shoulder Elevation Pushes

3 sets x 10 reps

45s

rest

Equipment

Weight Plate

Focus

Movement Control, Skill, Stability, Strength

Equipment

Weight Plate

Focus

Movement Control, Skill, Stability, Strength

How to Perform

1. Hold a light weight in one hand with your arm extended upward by your ear.
2. Brace your core and maintain an upright posture with your ribs stacked over your pelvis.
3. Actively press through the weight by driving the shoulder blade into upward rotation.
4. Continue lifting the weight overhead while keeping your arm straight and controlling the movement from the shoulder.
5. Pause briefly at the top position while maintaining a stable core and controlled shoulder position.
6. Slowly lower the weight back down with control, allowing the shoulder blade to move smoothly.
7. Complete all repetitions before switching sides.

How to Perform

No description found

Box Lat and Tricep Dynamic Stretch

3 sets x 8 reps

Second

Box Lat and Tricep Dynamic Stretch

3 sets x 8 reps

45s

rest

Equipment

Plyo Box, PVC/Dowel

Focus

Mobility / Flexibility, Warm-Up / Activation

Equipment

Plyo Box, PVC/Dowel

Focus

Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Start kneeling in front of a box or elevated surface while holding a dowel with both hands.
2. Place your elbows on the box with your arms extended overhead and the dowel in your hands.
3. Slowly bend your elbows and allow your chest to sink toward the floor while keeping the dowel stable. 5. Move deeper into the stretch by allowing your upper back, shoulders, and lats to lengthen while maintaining a controlled position.
5. Pause briefly at the deepest comfortable range without forcing the stretch.
6. Press through your arms and lift your chest back away from the floor to return to the starting position.
7. Repeat the movement smoothly, alternating between the stretch and reset positions.

How to Perform

No description found

Box Overhead Shoulder Hold

3 sets x reps

Second

Box Overhead Shoulder Hold

3 sets x reps

45s

rest

Equipment

Plyo Box

Focus

Mobility / Flexibility, Warm-Up / Activation

Equipment

Plyo Box

Focus

Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Start kneeling in front of a box or elevated surface with your hands placed on top of the box.
2. Extend your arms straight overhead with your elbows locked and your palms pressing into the surface.
3. Slowly sink your chest toward the floor while keeping your arms straight and shoulders active.
4. Allow your upper back and shoulders to move into an overhead stretch while maintaining control.
5. Hold the deepest comfortable position while keeping your ribs from flaring and your neck relaxed.
6. Press your hands into the box and maintain shoulder engagement throughout the hold.
8. Return to the starting position with control when finished.

How to Perform

No description found

Click any exercise to view a detailed, overview, instructions, and more.

Shoulder Mobility For Handstands

About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

Log in to unlock this workout

New free workouts every month.

Filters

Workout Duration

Workout Availability

Equipment

Exercises

Dowel Shoulder Pass Throughs

Plate Around-the-Head Rotations

Wall Scapular Push Ups

Seated Wall Shoulder Slides

Prone Dowel Overhead Arm Lifts

Seated Weighted Shoulder Rotation (Internal + External)

Kneeling Single Arm Weighted Shoulder Elevation Pushes

Box Lat and Tricep Dynamic Stretch

Box Overhead Shoulder Hold

Log In to Continue

Log In to Continue

Log In

OR

Shoulder Mobility For Handstands