Banana shape — lumbar hyperextension
Lower back arches; ribs flare; not a true handstand shape.
Overactive muscles
Erector spinaeHip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollHip flexors↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Wall Handstand Hold
Coaching cues
- Kick up to wall; arms straight — active shoulder press into the floor
- Hollow body position: ribs down, glutes squeezed, legs together
- Press through the palms; don't let elbows bend
- Breathe steadily; hold position for time
Common faults 3
Shoulders shrug toward ears
Upper traps elevate instead of actively pressing into the floor.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Elbows bend under load
Triceps fatigue; elbow extension can't be maintained.
Overactive muscles
Biceps brachiiPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗