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Handstand: spot and fix your mistakes

In the handstand, SkillTrack checks four mistakes: a collapsed hip (the “banana”), bent arms, sinking into the shoulders, and bent knees. Each has a different cause and needs a different exercise. SkillTrack is a web app that analyzes your phone video on your device and tells you which of these mistakes you have.

How do I spot a mistake in my handstand?

In a handstand you can hardly see your own position. A video of yourself shows which of these four points is off:

• Hip collapsed: you are standing in a banana.
• Arms not straight: the elbows give way under the weight.
• Sinking into the shoulders: you are not pushing far enough away from the floor.
• Knees bent: the legs are not straight.

Why am I a banana in my handstand?

The cause is not enough tension. Push your shoulders away from the floor and tense your belly and glutes.

These exercises help against the banana

• Hollow Body Hold: active belly tension while lying down, which later keeps the body in line. The lower back must never come off the floor.
• Wall walk to a chest-to-wall handstand: you walk up to the wall and bring your hips over your hands. Tense your belly, push your shoulders away from the floor, and pull your ribs in.
• Lying pelvic tilts: the lower back learns to lie flat on the floor. The movement is small and comes from the belly, not from the legs.

Why aren't my arms straight in the handstand?

This is a strength issue: your arms can’t hold the weight fully extended yet.

These exercises help against bent arms

• Wall handstand hold: time under load with consciously locked elbows. As soon as the elbows give way, the set is over.
• Pike push-ups: pressing strength in exactly that position. Your hips stay high and your elbows don’t flare out.
• Dead Hang: opens the shoulders overhead. You hang relaxed and don’t pull actively.

What if I sink into my shoulders in the handstand?

Push yourself further away from the floor until your shoulders stop sinking.

These exercises help against sinking shoulders

• Scapular push-up: the movement that pushes you out of your shoulders. The elbows stay straight, only the shoulder blades move.
• Handstand shrugs against the wall: you actively push your shoulders up in the handstand. The arms stay straight, the movement comes only from the shoulders.

Why are my knees bent in the handstand?

This is not a lack of training, just habit. Straighten your knees on purpose. There is no exercise for it because no strength or mobility is missing.

How does SkillTrack check my handstand?

You film yourself with your phone or pick an existing video. The analysis runs on your device: the video and the body points do not leave it.

SkillTrack recognizes the angle you filmed from and checks only the mistakes that can be measured from that angle. If the angle does not fit, the app rejects the recording instead of judging it wrongly.

You get the finding in one sentence, the reason behind it, and matching exercises.

What comes after the handstand?

A clean handstand is the foundation for the handstand push-up. If you choose the goal “Handstand push-up” in SkillTrack, you therefore start with the handstand, then comes the handstand push-up with your back to the wall, and after that the freestanding one.

What does SkillTrack cost, and what can it not do?

• Free: one skill of your choice with three analyses.
• After that, currently a one-time payment of €9.99 (founder price), no subscription. Then you can check as often as you like, for every skill.
• SkillTrack does not replace a coach and is not a medical product.
• You need a phone with a camera or an already filmed video. On first start the app downloads the recognition model once.

Frequently asked questions

Check my handstand in SkillTrack

Last updated: 09.10.2026