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How To: Handstand Walk

Step 1: Nose-to-wall holds

This is different than the usual hold with an outward-facing body position.

When you climb up (“wall walk”) try holding a handstand where only your nose and your toes are touching the wall. This will naturally keep you in a stronger hollow body position and will allow you to support weight in your stable shoulders, and not on the wall.

Focus on keeping a tight core. Keep your feet together and pointed. Nose should be touching the wall (forces you to keep head neutral).

Try to perform 30 seconds+ unbroken holding this position

Step 2: Shoulder Taps

When handstand walking, you never actually have two hands evenly planted on the ground. Instead, your weight is constantly shifting from one arm to the next as you move. It's just like standing vs. walking on your feet. When you walk you are shifting weight from one leg to the next.

The shoulder tap drill allows you to practice this weight shifting in a controlled environment. You are learning how to shift weight from one arm to the next while also maintaining strong shoulders (and balance).

Start by shifting your weight and lifting one hand off the ground very slightly. As you get comfortable, lift your hands higher and higher. Try to transfer from one hand to the next smoothly, with no pauses.

Step 3: Hip Touches

This is similar to shoulder taps, except you are it required a high level of control and precision. You are isolated on one hand for a much longer time which teaches you how to maintain body control while upside-down in a handstand position.

Focus on keeping your core tight! Otherwise it is very easy to lose the hollow position and fall to the floor.

Step 4: Off-wall Handstand Holds

Now that you have established lateral (side to side) balance, it’s time to work on vertical balance (staying upright).

Use your feet to kick away from the wall in order to hold a handstand. The best part is that the wall will give you a “safety net” for your feet to come back down. Practice holding for a few seconds at a time and slowly increase

Step 5: Handstand Walk Aways

Kick your feet off of the wall and allow yourself to be “pulled” forward by your body tipping past 90 degrees. Don’t over-reach your steps.

Feel your balance slightly falling forward and then follow that by walking your hands forward to keep up.

Take short steps instead of long reaching steps. These short steps will help you keep your balance and move forward without falling!

Keep your feet together and squeeze your glutes. This glute activation will help your body stay rigid while handstand walking. If you are too loose, you’ll likely fall to the ground.

Other Tips:

Hold 'half a handstand' position by using a plyo box for your legs

Have a spotter to hold your feet if necessary

Handstand Practise WOD:

8 Minute EMOM (every minute on the minute)

1 Wall Walk - walk up to the nose-to-wall hold

16 Shoulder taps


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