Mastering Handstands and Inversions
Getting upside down isn't just about strength, it's about balance, mobility, and control. Whether you're working on your first handstand or refining a 90-degree HSPU, we'll build the foundation you need.
This was the moment I finally nailed the 90-degree HSPU on the floor after getting it on parallettes. Training with a legend like Andry Strong gives you that extra fire. He just said "practice, practice, practice," and that's the secret.
A controlled, deep handstand push-up on a box. Going deeper increases the difficulty and builds more strength through a greater range of motion. You don't need a perfect handstand to start training for this.
This is a flow combining a straddle handstand with a tiger bend handstand push-up. It's all about building strength and control to transition smoothly between different movements while upside down.
Working on handstand push-ups on high parallettes. Using parallettes allows for a deeper range of motion and is a great way to build the specific strength needed for this skill.
I like my handstand push-ups deep. This variation on the dip bars challenges the shoulders and triceps in a big way. It’s a fantastic exercise for building serious pressing power.
The hollow back handstand, or Mexican handstand, is a beautiful shape that requires a good mix of shoulder mobility and balance. This was taken during my training trip to Bali.
Practicing the hollow back handstand on the turf at the Faktory. This move really opens up the shoulders and challenges your balance in a completely different way than a straight handstand.
Working on my Mexican handstand form. This skill is a long journey of improving thoracic mobility and finding that sweet spot of balance. The beautiful background in Bali was a nice bonus.
Exploring different handstand shapes against a stunning Bali backdrop. Movement is about being creative and seeing what your body is capable of in any environment.
A side-by-side comparison of my handstand in 2018 versus 2022. The difference in mobility, balance, and overall control is huge. It’s a reminder that skills take years to refine.
About Get Comfortable Upside Down
Most people rush to kick up against a wall, but that usually skips the shoulder mobility and proprioception work you actually need. At the Faktory, we start with forearm stands and specific hollow-back drills, not just to build raw strength, but to teach your body where it is in space. Once you unlock that body awareness, holding a handstand or pressing into a push-up becomes a matter of control, not just brute force.
The journey from a basic wall-supported hold to a controlled handstand push-up (HSPU) is a marathon, not a sprint. I've spent years refining my own form, and I bring that same patience and technical focus to every student here in HSR Layout.
What we work on:
- Foundational Holds: We don't just kick up. We use forearm stands and specific wall drills to build the stability that keeps you safe and helps you find that sweet spot of balance.
- Shoulder Conditioning: Whether it's tiger bends or high-parallette work, your shoulders need to be bulletproof. I show you how to condition them to handle the load and prevent injury.
- The Mexican & Hollow Back: These aren't just shapes. They are essential tools for improving thoracic mobility and expanding your range of motion.
It takes time. Some of these skills took me years to unlock. But when you finally nail that HSPU or hold a perfect, straight-arm balance, you realise the effort was worth it. Fitness is a side effect of this progress; the real win is learning what your body is actually capable of.
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