The Fitness Fixer
The Fitness Fixer

Fast Fitness - Handstand Rows

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Here is Friday Fast Fitness - rows to strengthen the upper body, practice balance and neutral spine, and avoid lower disc injury from bad forward bending.

Readers have been writing in, excited about doing handstands for the first time or improving the handstand they do to get whole body functional fun exercise. My student Danielle demonstrates:

  1. Hold a handstand, either using Easy handstand or Step Up To Handstand. Don't overarch the lower back (overarch is pictured). Instead of overarch/hyperlordosis, hold neutral spine in handstand.
  2. Shift your weight to stand on one hand. Grasp a hand weight in the other hand
  3. Do rows, and any variety of arm free-weight movements that you want to improve.



There is no need to bend over forward to do rows. It does not train functional posture, and unequally squeezes lower discs outward, which adds to degeneration and herniation forces that are common during bad daily sitting and unhealthy bending. You don't need more unhealthy things while exercising.

  • To understand the damaging force on the lower spine of bad backward bending (overarching, hyperlordosis): Prevent Back Surgery
Photos by Jolie

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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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