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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 | 1 set
45 Handstand Leg Isolations
1x each side | 3 sets
Half Slide Away
3x | 2 sets
Tuck Slides
3x | 2 sets
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.

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!

Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over stop and push your feet back up on the wall back to your starting position. Do not pull your hips during this movement. Do not arch your back. The only position change should be in the shoulders!

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!
"

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.