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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 | 1 set
45 Handstand Wall Taps
2x each leg | 2 sets
Tuck Slides
3x | 1 set
Box Tuck Single Leg Isolation
2x each leg | 1 set
Box Tuck Leg Isolation
1x each leg | 3 sets
Straight to Straddle at Wall
3x | 1 set
Straddle Slide Away
2x | 1 set
Straddle Slide Away to Legs Together
2x | 2 sets
Wall Tuck Jump to Handstand
5x | 1 set
Tuck Jumps
5x | 1 set
Tuck to Straight
5x | 5 sets

Conditioning

Post Workout Stretches

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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!

Move 1 leg at the time only. Do not lean against the wall. Insted only gently carasse the wall. Do not use the immobile leg as a counter weight. Increase the distance between your hands and the wall for increased difficulty.

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!
"

Focus on isolation! Move 1 leg at the time only. Do not jump away from the box. Do not arch your back using the leg as a counterweight! Keep your shoulders over your hands at all times. Do not round your back when you bring the first knee back to the box!

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!

First do your slide away. Then close your legs. Work on holding the straight handstand after. Focus on your shoulder position, scapula elevation and make sure to keep your hips in a nutral position.

Start in a push up position with your hands under your shoulders, elbows locked and core engaged. Lean your shoulders to the front. When they can not travel any further start pulling your hips up and eventually bring your shoulders back. Ideally your hands, shoulders and hips are in 1 straight line at the end!

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!

Keep your shoulders over your hands at all times. The goal is to touch the wall only after the knees lock out! Look at your hands at all times and come as close to the wall as possible.