fbpx
Wall to Free

How to Handstand

Wall to Free

How to handstand

General Warm Up

Prehab

Wrists Prep

Handstand Technique Training

DemoExercise
Wall Walks
2x | 2 sets
45 Handstand Single Leg Isolation
3x each leg | 1 set
45 Handstand Leg Isolations
2x each leg | 2 sets
Straight to Straddle at Wall
3x | 1 set
Straddle Slide Away
2x | 3 sets
Tuck Slides
3x | 2 sets
Box Tuck Single Leg Isolation
2x each leg | 1 set
Box Tuck Hover
1x each leg | 2 sets
Wall Tuck Jump
5x | 1 set
Tuck Jumps
5x | 2 sets

Conditioning

Post Workout Stretches

WordPress Lightbox

Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!

Isolate the movement into 1 leg at the time. Align the working leg with the already perfectly aligned hands, shoulders & hips. Elevate your scapula fully at all times. Do not round your back or slip into a posterior pelvic tilt when you bring the leg back to the wall.

Focus on isolation! Move 1 leg at the time only. Do not jump away from the wall. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back!

Externally rotate your legs. Do not arch your back. Do not sink into your shoulders!

Do not pike. Do not arch your back. Go slow and focus on perfect technique!

Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.

"In the box tuck position extend one leg out towards the ceiling. Make sure the leg stays in 1 straight line right above the hands, shoulders and hips. Keep your immobile leg fully bent!
Make sure your box is high enough so your lower back does not round in the tuck position. Better use a box too high than too low!
"

Make sure your box is high enough so your lower back is straight and the hips are in a neutral position. Do not use the top leg as a counter balance. Instead keep it right above the hands, shoulders and hips. Here elvate your scapula and bring the weight into the fingertips. Now carefully lift the second knee and levitate it on top of the box.

Hands as close as possible to the wall. Shoulders stay over hands at all times! Keep your knees together!

Start with your shoulders right above your hands and your knees close to the hands. Keep your arms locked and jump into a tuck handstand. Align your hips with your already aligned hands and shoulders. Keep your knees low by your chest not to fall over. Do not focus on holding the tuck. The only goal here is to align everything!