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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
2x each side | 2 sets
Wall Handstand Foot Isolation
1x each side | 2 sets
Straight to Straddle at Wall
2x each side | 2 sets
Box Tuck Walk
3x | 1 set
Box Tuck Single Leg Isolation
1x each side | 2 sets
Partial Tuck Jumps
5x | 2 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.

Point 1 foot first. Then point the second foot for a first moment of a freestanding handstand. Look at your hands and keep your scapula elevated at all times. Nothing but the feet should move. Keep your ankles together at all times!

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

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!

"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!
"

Start with your shoulders over your hands and keep them there at all times. Look at your hands and keep your elbows locked. Jump with your feet on the box right behind you without moving your shoulders backwards. in a second jump align your hips with your already aligned hands and shoulders. Do not focus on holding the tuck. The goal here is only to align everything and come straight back down.