5 Superior Bodyweight Exercises Every Man Over 45 (or Prisoners) Should Do Daily

Introduction: Why These Five Fitness Movements Are the Best for You

As men age, staying strong and agile becomes more than just a fitness goal—it’s about maintaining independence, vitality, and most importantly, sovereignty. This matters to you because when you don’t have a gym, or time you can do these anywhere; office, living room, park. Bodyweight exercises are simple, effective and the perfect substitute for the gym. In this post, I’ll walk you through five essential bodyweight exercises that will pack on long, lean muscle.

Every man over 40 should do bodyweight exercises 3-4 times per week (barring rest days). An example here could be to pick one exercise for the day. Then throughout the day, do quick sets of 10 to 50 reps or set an interval timer for a quick 5 minute tabata. Combine these bodyweight movements with 1 day per week of max effort hill sprints (7-9 sprints) and another 2 days of a heavy ruck and you will get absolutely shreddjacked. I’d challenge you to use this as your work out plan, and come back in 30 days to comment on your results. Let’s get started.

Combine these 5 effective body weight exercises (below) with some outdoor HIIT and rucks weekly. Each of the following bodyweight movements targets key areas of functional core strength while targeting and strengthening common area of deficiencies in men like grip strength, spinal flexibility, knee health and neck strength.

Movement 1: Jack-Knife Push-Ups – Boulder Shoulders and Core Burner

“Jack-Knife Push-Ups: The best prison-style workout for brutal push and brace strength”

A Hindu push-up, also known as “jack-knife pushups” in some contexts, is a dynamic bodyweight exercise that combines elements of both strength and mobility. It’s a full-body movement that primarily targets the chest, shoulders, triceps, and core, while also engaging the lower body to some extent due to its unique flow.

Here’s how you perform a Hindu/ jack-knife push-up:

Starting Position:

Downward Dog Pose : Begin in a downward dog position, which is essentially an inverted “V” shape with your hands and feet on the ground. Your hips should be high, arms straight, and your head relaxed between your arms.
Feet Shoulder-Width Apart : Keep your feet together or hip-width apart, depending on what feels more stable for you.
Core Engaged : Engage your core muscles to maintain stability throughout the movement.

The Movement:

Lowering Phase (Swoop Forward) :
- Bend your elbows and lower your chest towards the ground while simultaneously swooping your body forward. As you do this, your chest will come close to the ground, but instead of stopping there like in a regular push-up, you continue moving forward.
Cobra or Upward Dog Transition :
- As your chest nears the ground, allow your hips to drop while keeping your arms slightly bent. This will naturally bring your upper body into a position similar to the Cobra or Upward Dog yoga pose. Your chest will rise, and your head will look up, fully extending your spine. It’s ok if your legs or hips touch the floor.
Push Back to Downward Dog :
- From the upward position, reverse the motion by pushing through your hands and raising your hips back up into the original downward dog position. This completes one rep.

Key Points:

Fluid Motion : The entire movement should be smooth and continuous, almost like a wave traveling through your body.
Full Range of Motion : Emphasize going through the full range of motion, from the downward dog to the upward dog and back.
Controlled Breathing : Inhale as you lower down and exhale as you push back up. Bonus points for nasl breathing only.

Benefits:

Strengthens Upper Body : Works the chest, shoulders, triceps, and back muscles.
Improves Mobility : Enhances flexibility in the spine, shoulders, and hips.
Engages Core : Requires significant core stabilization throughout the movement.
Cardiovascular Boost : Due to its dynamic nature, it can also elevate your heart rate, providing cardiovascular benefits.

Hindu push-ups are often used in bodyweight training routines, calisthenics, and even in certain martial arts practices because they build functional strength and flexibility simultaneously. They’re a great alternative or complement to traditional push-ups, offering a different stimulus for your muscles and joints.

Let me know if you’d like tips on mastering this exercise or incorporating it into a workout routine!

If you can do 100 jack-knife pushups in a row (approx. 4 minutes of pain), you’re a gnarly dude.

Movement 2: Basic Pull-Ups – Grip Force and Lats Like a Cobra

“Pull-Ups: For Rawdog Strength to Toss Wise Guys Over Your Shoulder”

Starting Position:

Grip the Bar : Grab the pull-up bar with your hands slightly wider than shoulder-width apart. Your palms should face away from you (this is called a pronated grip).
Hang Fully Extended : Hang from the bar with your arms straight, shoulders engaged, and shoulder blades slightly depressed (avoid shrugging your shoulders up to your ears).
Engage Your Core : Tighten your core muscles to maintain stability and prevent excessive swinging or arching of your lower back.
Feet Off the Ground : Cross your feet behind you or keep them together in front of you, depending on what feels more comfortable.

The Movement:

Initiate the Pull:
- Begin by engaging your lats (the large muscles on the sides of your back) and pulling your shoulder blades down and back.
- Drive your elbows toward your hips as you pull your chest toward the bar. This ensures that the movement is initiated by your back muscles rather than just your arms.
Chin Over the Bar:
- Continue pulling until your chin clears the bar. Avoid jerking your head forward to “cheat” the movement—focus on smooth, controlled motion.
Lowering Phase (Eccentric):
- Slowly lower yourself back to the starting position, fully extending your arms without letting your shoulders disengage.
- The lowering phase is just as important as the pulling phase—it builds strength and control.

Key Points:

Full Range of Motion: Go all the way down (arms fully extended) and all the way up (chin over the bar).
Controlled Movement: Avoid kipping (swinging) unless you’re specifically training for kipping pull-ups (common in CrossFit).
Engage Your Back: Focus on using your back muscles (lats, rhomboids, traps) rather than relying solely on your biceps.
Breathing: Inhale as you lower down and exhale as you pull up.

Different Grip Variations

1. Pronated Grip (Overhand Grip):

Description: Palms face away from you, slightly wider than shoulder-width.
Muscles Targeted: Primarily targets the lats, rear deltoids and biceps .
Difficulty: Moderate to difficult, especially for beginners.

2. Supinated Grip (Underhand Grip/ Chin-Up):

Description: Palms face toward you, shoulder-width apart.
Muscles Targeted: Emphasizes the biceps and lower lats more than the overhand grip.
Difficulty: Easier than the overhand grip for most people due to greater bicep involvement.

3. Neutral Grip (Hammer Grip):

Description: Palms face each other, often using parallel bars or specialized handles.
Muscles Targeted: Targets the biceps , brachialis , and upper back.
Difficulty: Easier on the shoulders and elbows, making it a good option for those with joint issues.

4. Wide Grip:

Description: Hands are placed wider than shoulder-width apart, palms facing away.
Muscles Targeted: Places more emphasis on the outer lats and rear deltoids .
Difficulty: Harder than standard pull-ups due to reduced leverage.

5. Close Grip:

Description: Hands are placed closer together, palms facing away or toward you.
Muscles Targeted: Engages the inner lats , biceps , and forearms more intensely.
Difficulty: Can be more challenging for the biceps and forearms.

6. Commando Pull-Ups:

Description: One hand is placed slightly in front of the other, palms facing each other. You pull your head to one side of the bar, alternating sides with each rep.
Muscles Targeted: Great for unilateral strength and core engagement.
Difficulty: Moderate to difficult, especially for core stability.

Pull-Up Workout Routines

1. 3 Sets of Max Reps:

Goal : Build endurance and practice consistent form.
How to Do It : Perform as many pull-ups as you can in each set, resting 2-3 minutes between sets. Aim for 3 total sets.
Progression : Track your reps each week and aim to increase the total number of pull-ups over time.

2. Every Minute on the Minute (EMOM) for 20 Minutes:

Goal : Build muscular endurance and mental toughness.
How to Do It : At the start of every minute, perform 5 pull-ups. Rest for the remainder of the minute. Repeat this for 20 minutes.
Progression : As you get stronger, increase the number of pull-ups per minute (e.g., 6 or 7).

3. Weighted Pull-Ups (5 Sets of 5 with Increasing Weight):

Goal: Build maximal strength.
How to Do It: Use a weight belt or hold a dumbbell between your feet. Start with a manageable weight and perform 5 pull-ups. Rest 2-3 minutes, then increase the weight for the next set. Repeat for 5 total sets.
Progression: Gradually increase the weight each week while maintaining perfect form.

4. Pyramid Sets:

Goal: Build both strength and endurance.
How to Do It: Start with 1 pull-up, rest briefly, then do 2 pull-ups, rest, then 3, and so on, until you reach your max. Then work your way back down the pyramid (e.g., 1-2-3-4-5-4-3-2-1).
Progression: Increase the peak number of pull-ups as you get stronger.

5. Negative Pull-Ups (3 Sets of 5 Slow Eccentrics):

Goal: Build strength if you can’t yet perform full pull-ups.
How to Do It: Jump or use a step to get your chin above the bar. Slowly lower yourself down over 5-20 seconds (depending on fitness level). Perform 3 sets of 5 reps.
Progression: As you get stronger, transition to full pull-ups.

6. Superset with Push-Ups (3 Rounds):

Goal: Full upper-body workout combining pulling and pushing movements.
How to Do It: Perform 8-12 pull-ups, followed immediately by 10-15 push-ups. Rest 2-3 minutes between rounds. Complete 3 total rounds.
Progression: Increase the number of pull-ups or push-ups each week.

Benefits of Pull-Ups

Strengthens Upper Body : Builds muscle in the back, shoulders, arms, and core.
Improves Grip Strength : Essential for many other exercises and daily activities.
Functional Movement : Mimics real-world pulling motions, such as lifting objects or climbing.
Versatility : With different grips and variations, you can target specific muscle groups and avoid plateaus.

Tips for Progression

Start with Assisted Pull-Ups : If you’re unable to perform a full pull-up, use resistance bands or an assisted pull-up machine to build strength.
Focus on Form : Prioritize quality over quantity. Even if you can only do one perfect pull-up, that’s better than several sloppy ones.
Increase Frequency : Practice pull-ups 2-3 times per week to build strength and endurance.
Track Your Progress : Keep a log of your reps, sets, and weights to monitor improvements over time.

Let me know if you’d like further clarification or additional tips for mastering pull-ups!

Movement 3: Pistol Squats– For An Ass Like Thoroughbred

“Pistol Squats: If you’re over 45 and can do one right and one left pistol squat, you’re in a beast-mode class of your own.”

Pistol squats are an advanced bodyweight exercise that require significant strength, balance, and mobility. Although they are more of an advanced movement, they can be done with assistance and gradually work your way up to a full pistol. They target the quads, glutes, hamstrings, calves, and core while also improving flexibility in the hips and ankles.

Pistol squats are great to do at a park, especially barefoot. I’ve used park benches, playground equipment and even small trees to help with assisted pistol squats. I will typically combine pistols with a few sets of max rep pull ups and/ or jack-knife push ups.

Below is a detailed breakdown of how to perform proper pistol squats (both assisted and unassisted), different methods of assistance, and workout routines to help you progress.

How to Perform Proper Pistol Squats

Starting Position:

Stand Tall: Begin by standing on one leg with the other leg extended straight out in front of you, parallel to the ground.
Engage Your Core: Tighten your core muscles to maintain stability throughout the movement.
Arms Extended: Extend your arms out in front of you for balance. You can also clasp your hands together or hold them at chest level.
Foot Placement: Keep your weight evenly distributed across the entire foot of the standing leg, especially pressing through the heel.

The Movement:

Initiate the Descent:
- Slowly lower yourself into a squat by bending the knee of your standing leg. Keep your extended leg straight and off the ground.
- Focus on sitting back into the squat as if you’re lowering yourself onto a chair behind you. This helps engage your glutes and hamstrings.
Full Depth:
- Continue lowering until your hamstring is resting on your calf, achieving full depth. Your extended leg should remain parallel to the ground.
- Maintain a straight back and avoid rounding your shoulders or hunching forward.
Ascending Phase:
- Drive through your heel and engage your glutes and quads to push yourself back up to the starting position.
- Keep your extended leg off the ground throughout the movement.

Key Points:

Controlled Movement: Avoid rushing the descent or ascent. Focus on smooth, controlled motion.
Balance: Use your arms for counterbalance, but don’t rely on them to pull yourself up.
Mobility: Ensure you have adequate ankle, knee, and hip mobility to perform the movement safely.
Breathing: Inhale as you lower down and exhale as you push back up.

Assisted Pistol Squats

If you’re not yet able to perform a full pistol squat, there are several ways to assist yourself and build the necessary strength, balance, and mobility.

1. Counterbalance Method:

How to Do It: Hold a light weight (e.g., a dumbbell or kettlebell) in front of you with both hands. The weight acts as a counterbalance, making it easier to maintain balance as you lower into the squat.
Progression: Gradually reduce the weight as you become more comfortable with the movement.

2. Box-Assisted Pistol Squat:

How to Do It: Place a box, bench, or sturdy surface behind you at a height where you can comfortably sit without fully squatting. Lower yourself onto the box, then stand back up. Over time, lower the height of the box.
Progression: Once you can comfortably perform the movement with a low box, transition to a full pistol squat.

3. TRX or Suspension Trainer:

How to Do It: Hold onto the handles of a TRX or suspension trainer with both hands. Use the straps to assist with balance as you lower into the squat. Gradually reduce your reliance on the straps as you get stronger.
Progression: Eventually, perform the movement without holding onto the straps.

4. Assisted Pistol Squat with a Pole or Wall:

How to Do It: Stand next to a pole or wall and use it for light support as you lower into the squat. Only use the pole for balance—not to pull yourself up.
Progression: Reduce your reliance on the pole over time until you can perform the movement unassisted.

5. Negative Pistol Squats:

How to Do It: Start in the standing position and slowly lower yourself into the squat over 5-10 seconds. Use your hands or a box to assist you back up.
Progression: As you get stronger, work on performing the full ascent without assistance.

Pistol Squat Workout Routines

1. 3 Sets of Max Reps (Assisted or Unassisted):

Goal: Build endurance and practice consistent form.
How to Do It: Perform as many pistol squats as you can on each leg in each set, resting 3-4 minutes between sets. Aim for 3 total sets per leg.
Progression: Track your reps each week and aim to increase the total number of pistol squats over time.

2. 5 Sets of 5 with Increasing Difficulty:

Goal: Build strength and control.
How to Do It: Perform 5 pistol squats on each leg, gradually increasing the difficulty (e.g., reducing assistance or adding weight). Rest 3-4 minutes between sets.
Progression: As you get stronger, reduce the assistance or add a light weight (e.g., holding a dumbbell).

3. Eccentric-Only Pistol Squats (3 Sets of 5 Slow Descents):

Goal: Build strength if you can’t yet perform full pistol squats.
How to Do It: Slowly lower yourself into the squat over 5-10 seconds, then use assistance (e.g., a box or your hands) to return to the starting position. Perform 3 sets of 5 reps per leg.
Progression: As you get stronger, transition to full pistol squats.

4. Alternating Pistol Squats (3 Rounds of 8-10 Reps Total):

Goal: Build unilateral strength and endurance.
How to Do It: Perform 1 pistol squat on one leg, then switch to the other leg. Alternate legs until you’ve completed 8-10 total reps (4-5 per leg). Rest 3-4 minutes between rounds. Complete 3 total rounds.
Progression: Increase the number of reps or reduce rest time as you get stronger.

5. Weighted Pistol Squats (3 Sets of 3-5 Reps):

Goal: Build maximal strength.
How to Do It: Hold a dumbbell or kettlebell in front of your chest (goblet position) and perform 3-5 pistol squats on each leg. Rest 3-4 minutes between sets.
Progression: Gradually increase the weight as you maintain perfect form.

6. Superset with Lunges (3 Rounds):

Goal: Full lower-body workout combining unilateral strength and balance.
How to Do It: Perform 5 pistol squats on each leg, followed immediately by 10 walking lunges per leg. Rest 2-3 minutes between rounds. Complete 3 total rounds.
Progression: Increase the number of pistol squats or lunges each week.

Benefits of Pistol Squats

Strengthens Lower Body: Builds muscle in the quads, glutes, hamstrings, and calves.
Improves Balance and Stability: Enhances proprioception and coordination, which are crucial for injury prevention.
Increases Mobility: Requires and improves flexibility in the hips, knees, and ankles.
Unilateral Exercise: Helps correct muscle imbalances between legs.

Tips for Progression

Start with Assisted Variations: If you’re unable to perform a full pistol squat, use one of the assisted methods mentioned above to build strength and confidence.
Focus on Mobility: Work on ankle, knee, and hip mobility exercises (e.g., deep squats, lunges, and calf stretches) to improve your range of motion.
Practice Consistently: Incorporate pistol squat variations into your routine 2-3 times per week to build strength and endurance.
Track Your Progress: Keep a log of your reps, sets, and any assistance used to monitor improvements over time.

Let me know if you’d like further clarification or additional tips for mastering pistol squats!

Movement 4: Air Squats– Strong is Boring, Boring is Strong.

“Air Squats: Excellent for your knees, heart and inner fortitude.”

Air squats are a foundational bodyweight exercise that target the lower body, particularly the quads, glutes, hamstrings, and calves, while also engaging the core. They’re simple to perform but highly effective for building strength, endurance, and cardiovascular fitness. Below is a detailed breakdown of how to perform proper air squats, why high-volume air squats are beneficial, and workout routines to help you maximize their effectiveness.

How to Perform Proper Air Squats

Starting Position:

Feet Placement: Stand with your feet shoulder-width apart or slightly wider. Your toes should be pointed slightly outward (about 15-30 degrees).
Engage Your Core: Tighten your core muscles to maintain stability throughout the movement.
Chest Up: Keep your chest upright and shoulders back. Avoid rounding your back or hunching forward.
Arms Extended: Extend your arms out in front of you for balance, or clasp your hands together at chest level.

The Movement:

Initiate the Descent:
- Begin by pushing your hips back as if you’re sitting into a chair. Keep your weight on your heels and midfoot—avoid letting your knees drift too far forward.
- Bend your knees and lower your hips toward the ground. Your knees should track over your toes, not cave inward.
Full Depth:
- Lower yourself until your thighs are at least parallel to the ground (or deeper if your mobility allows). Ensure your knees stay in line with your toes and your chest remains upright.
Ascending Phase:
- Drive through your heels and engage your glutes and quads to push yourself back up to the starting position.
- Fully extend your hips and knees at the top of the movement.

Key Points:

Knee Alignment: Keep your knees in line with your toes—don’t let them collapse inward.
Heels Down: Ensure your heels remain in contact with the ground throughout the movement.
Controlled Movement: Avoid rushing the descent or ascent. Focus on smooth, controlled motion.
Breathing: Inhale as you lower down and exhale as you push back up.

Why High-Volume Air Squats Are Great for Strength, Endurance, and Cardio

High-volume air squats (performing a large number of reps in one session) offer several benefits:

1. Builds Lower Body Strength:

Air squats target the quads, glutes, hamstrings, and calves, helping to build muscle endurance and strength in these areas. While they may not build maximal strength like weighted squats, they are excellent for developing muscular endurance.

2. Improves Cardiovascular Fitness:

Performing high-rep air squats elevates your heart rate, making it an effective cardio workout. This helps improve your cardiovascular endurance and can even burn calories, aiding in fat loss.

3. Enhances Mobility and Flexibility:

Air squats require good ankle, knee, and hip mobility. Regular practice can improve your range of motion, which is beneficial for other exercises and daily activities.

4. Develops Mental Toughness:

High-rep workouts like 200 to 500 air squats for time or tabata-style intervals challenge your mental resilience. Pushing through fatigue builds mental toughness, which translates to other areas of life.

5. Low-Impact Exercise:

Unlike running or jumping exercises, air squats are relatively low-impact, making them easier on the joints. This makes them a great option for people who want to improve their fitness without putting excessive stress on their knees or ankles.

Air Squat Workout Routines

1. 1 Set of 200 Air Squats for Time:

Goal: Build muscular endurance and test your mental toughness. Ideal if you perform this first thing in the morning. It’s way better that a cold shower.
How to Do It: Perform 200 air squats as quickly as possible without sacrificing form. Your speed may slow, but keep going. The clock stops when you do.
Progression: Track your time each week and aim to complete the set faster over time.

2. 5-Minute Air Squat Tabata:

Goal: Improve cardiovascular fitness and muscular endurance.
How to Do It: Follow the Tabata protocol: 20 seconds of work (as many air squats as possible), followed by 10 seconds of rest. Repeat for 8 rounds (4 minutes total). Rest for 1 minute after completing the 4-minute block, then repeat for another 4-minute block.
Progression: Increase the number of squats per 20-second interval over time.

3. Apnea Air Squats for Max Reps:

Goal: Build mental resilience and test your ability to perform under breath-holding conditions.
How to Do It: Take a deep breath, hold it, and perform as many air squats as possible without exhaling. Once you need to breathe, stop and breathe up for 4-5 minutes. Complete 3 rounds for max reps (with breath hold).
Progression: Increase the number of squats per breath hold or extend the duration of the workout.

4. Pyramid Sets (1-2-3-4-5-4-3-2-1):

Goal: Build both strength and endurance.
How to Do It: Start with 10 air squats, rest for 30 seconds to one minute, then do 20 air squats, rest, then 30, and so on, until you reach 50. Then work your way back down the pyramid (e.g., 10-20-30-40-50-40-30-20-10).
Progression: Increase the peak number of air squats as you get stronger.

5. Superset with Push-Ups (3 Rounds):

Goal: Full-body workout combining lower and upper body movements.
How to Do It: Perform 50 air squats, followed immediately by 15 jackknife push-ups. Rest 2-3 minutes between rounds. Complete 3 total rounds.
Progression: Increase the number of air squats or push-ups each week.

Benefits of High-Volume Air Squats

Strengthens Lower Body: Builds muscle endurance in the quads, glutes, hamstrings, and calves.
Improves Cardiovascular Fitness: Elevates heart rate, improving cardiovascular endurance and burning calories.
Enhances Mobility: Requires and improves flexibility in the hips, knees, and ankles.
Mental Resilience: Pushing through high-rep sets builds mental toughness and discipline.
Low-Impact Exercise: Easier on the joints compared to running or jumping exercises, making it accessible for most fitness levels.

Tips for Progression

Focus on Form: Even during high-rep sets, prioritize proper form to avoid injury. If your form starts to break down, take a short rest before continuing.
Increase Volume Gradually: Start with a manageable number of reps (e.g., 50 or 100) and gradually increase the volume over time.
Incorporate Variety: Mix up your air squat workouts with different rep schemes, tempos, or added challenges (e.g., holding your breath or adding a jump at the top).
Track Your Progress: Keep a log of your reps, sets, and times to monitor improvements over time.

Let me know if you’d like further clarification or additional tips for mastering air squats!

Movement 5: Hand Stand Holds– Rock Solid Shoulders and Cranial Bloodflow.

Handstand holds are an advanced bodyweight exercise that target the shoulders, core, and upper body while also improving balance and mobility. They’re a fantastic way to build shoulder strength, stability, and endurance. Below is a detailed breakdown of how to perform proper handstand holds (both assisted and unassisted), why they’re beneficial for shoulder strength and mobility, and workout routines to help you progress. Additionally, I’ll elaborate on the benefits of increased cranial blood flow during handstands and its potential impact on hair regrowth.

How to Perform Proper Handstand Holds

Starting Position:

Hand Placement: Place your hands on the ground shoulder-width apart, fingers spread wide for stability. Your palms should be flat on the ground, with your fingers pointing forward.
Body Alignment: Engage your core and glutes to maintain a straight line from your wrists to your toes. Avoid arching your back or letting your hips sag.
Feet Placement (Assisted): For wall-assisted handstands, walk your feet up the wall until your body is in a vertical position. For reverse incline holds, plant your feet on an elevated surface (like a bench) while keeping your hands on the ground.
Head Placement: Your head should be tucked between your shoulders, almost poking through. Your eyes should be focused forward, not on the ground.

The Movement:

Kick-Up (Unassisted):
- Start in a forward fold position with your hands on the ground.
- Kick one leg up toward the ceiling while using the other leg to push off the ground. Aim to find balance as you bring both legs together overhead.
Hold the Position:
- Once inverted, focus on maintaining a strong hollow body position. Keep your shoulders engaged by pressing into the ground and slightly shrugging your shoulders upward.
- Engage your core and glutes to prevent your lower back from arching.
- Look slightly forward between your hands to maintain balance.

Key Points:

Shoulder Engagement: Press through your palms and engage your shoulders to avoid sinking into your joints.
Core Activation: A strong core is crucial for maintaining balance and preventing your hips from sagging.
Controlled Breathing: Breathe steadily to stay calm and focused while inverted.
Wall-Assisted Hold: If you’re using a wall, keep your heels gently touching the wall for support but avoid leaning too heavily on it.

Assisted vs. Unassisted Handstand Holds

1. Wall-Assisted Handstand Hold:

How to Do It: Walk your feet up the wall until your body is in a vertical position. Use the wall for balance while focusing on engaging your shoulders and core.
Progression: Gradually reduce your reliance on the wall by practicing short freestanding holds.

2. Reverse Incline Handstand Hold:

How to Do It: Place your feet on an elevated surface (like a bench or box) while keeping your hands on the ground. This reduces the load on your shoulders and helps you practice the hollow body position.
Progression: Lower the height of the elevated surface over time until you can perform a full handstand.

3. Partner-Assisted Handstand Hold:

How to Do It: Have a partner spot you by holding your legs or hips as you kick up into the handstand. They can provide light support to help you maintain balance.
Progression: Gradually reduce the amount of assistance your partner provides.

4. Freestanding Handstand Hold:

How to Do It: Kick up into a handstand without any assistance. Focus on finding balance by making small adjustments with your fingers and core.
Progression: Increase the duration of your hold as you become more comfortable balancing.

Why Handstand Holds Are Great for Shoulder Strength and Mobility

1. Builds Shoulder Strength:

Handstand holds place significant demand on the deltoids, trapezius, and rotator cuff muscles. Over time, this builds incredible shoulder strength and stability, which is beneficial for other exercises like overhead presses and pull-ups.

2. Improves Shoulder Mobility:

The overhead position required for handstands improves shoulder flexion and external rotation, enhancing overall shoulder mobility. This can help prevent injuries and improve performance in other movements.

3. Enhances Core Stability:

Maintaining a straight line from your wrists to your toes requires intense core engagement. This strengthens the abs, obliques, and lower back, contributing to better posture and injury prevention.

4. Develops Balance and Proprioception:

Handstands challenge your balance and proprioception (awareness of your body’s position in space). This translates to improved coordination and stability in other activities.

Benefits of Increased Cranial Blood Flow During Handstands

When you’re inverted in a handstand, gravity causes blood to flow toward your head. This increased cranial blood flow has several potential benefits:

1. Improved Brain Function:

Increased blood flow delivers more oxygen and nutrients to the brain, which can enhance cognitive function, focus, and mental clarity.

2. Potential Hair Regrowth:

Some proponents suggest that increased blood flow to the scalp may stimulate hair follicles and promote hair regrowth. While scientific evidence is limited, anecdotal reports suggest that inversions like handstands may improve circulation to the scalp, potentially aiding in hair health.

3. Reduced Stress and Tension:

Inversions can have a calming effect on the nervous system, reducing stress and tension. This may indirectly benefit hair health, as stress is a known contributor to hair loss.

Handstand Workout Routines

1. 30-Second Handstand Hold Against a Wall + 50 Air Squats:

Goal: Build shoulder endurance and combine it with lower-body conditioning.
How to Do It: Perform a 30-second handstand hold against a wall, then immediately transition to 50 air squats. Rest for 1-2 minutes and repeat for 3-5 rounds.
Progression : Increase the duration of the handstand hold or the number of air squats over time.

2. Tabata Handstand Holds:

Goal: Improve shoulder endurance and cardiovascular fitness.
How to Do It: Follow the Tabata protocol: 20 seconds of handstand hold (against a wall or freestanding), followed by 10 seconds of rest. Repeat for 8 rounds (4 minutes total).
Progression: Gradually increase the duration of the hold or reduce the rest time.

3. Pyramid Handstand Holds (10-20-30-20-10 Seconds):

Goal: Build shoulder strength and endurance.
How to Do It: Perform a 10-second handstand hold, rest one minute, then do a 20-second hold, rest one minute, then 30 seconds, and so on, until you reach 30 seconds. Then work your way back down the pyramid (e.g., 10-20-30-40-30-20-10).
Progression: Increase the peak hold time as you get stronger.

4. Superset with Push-Ups (3 Rounds):

Goal: Combine upper-body strength and shoulder stability.
How to Do It: Perform a 20-second handstand hold against a wall, followed immediately by 15 jack-knife push-ups. Rest 2-3 minutes between rounds. Complete 5-7 total rounds.
Progression: Increase the duration of the handstand hold or the number of push-ups each week.

5. 5-Minute EMOM (Every Minute on the Minute) Handstand Holds:

Goal: Build muscular endurance and test your mental toughness.
How to Do It: At the start of every minute, perform a 20-second handstand hold against a wall. Rest for the remainder of the minute. Repeat this for 5 minutes.
Progression: Gradually increase the duration of the hold or extend the workout to 10 minutes.

Benefits of Handstand Holds

Strengthens Shoulders: Builds incredible shoulder strength and stability, which is beneficial for other exercises and daily activities.
Improves Mobility: Enhances shoulder flexion and external rotation, reducing the risk of injury.
Enhances Core Stability: Requires intense core engagement, contributing to better posture and injury prevention.
Develops Balance and Proprioception: Challenges your balance and spatial awareness, improving coordination.
Increased Cranial Blood Flow: May improve brain function, reduce stress, and potentially aid in hair regrowth.

Tips for Progression

Start with Assisted Variations: If you’re unable to perform a freestanding handstand, use a wall or partner for support.
Focus on Shoulder Engagement: Always press through your palms and engage your shoulders to avoid sinking into your joints.
Practice Consistently: Incorporate handstand holds into your routine 2-3 times per week to build strength and endurance.
Track Your Progress: Keep a log of your hold times and any assistance used to monitor improvements over time.

Let me know if you’d like further clarification or additional tips for mastering handstand holds!