Wall Handstand

Wall handstand is an effective exercise that helps develop upper body strength, core stability and balance. By using a wall as support, both beginners and experienced practitioners can improve their handstand technique and build the muscle strength needed to perform a freestanding handstand.

Correct Execution of Wall Handstand

Follow these steps to perform the exercise correctly:

  1. Stand facing a wall about an arm's length away.
  2. Place your hands flat on the floor, shoulder width apart, approximately 15-20 cm from the wall.
  3. Gently kick one leg up against the wall, followed by the other, until both feet rest against the wall and the body forms a straight line.
  4. Keep the arms straight and the shoulders active by pressing them away from the ears.
  5. Engages the core muscles and glutes to maintain a stable position.
  6. Hold the position for 20-30 seconds, or as long as is comfortable, then gently lower your feet back down.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Overextended elbows: Keep elbows slightly bent to reduce stress on joints and improve stability.
  • Lower back sway: Engages the core muscles to avoid overextending the lower back and maintain a neutral spine.
  • Too close or too far from the wall: Place your hands at an appropriate distance from the wall to ensure balance and proper body alignment.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start by placing your feet on a low rise, such as a chair or bench, and gradually work up to a full wall handstand.
  • Advanced: Practice removing one foot at a time from the wall to challenge balance and prepare for a freestanding handstand.

Number of Repetitions and Sets

Perform 3-5 sets of 20-30 second holds, depending on your strength level and comfort. Focus on the quality of the position rather than the duration.

Breathing

Breathe calmly and controlled throughout the exercise. Inhale through the nose and exhale through the mouth while maintaining tension in the core muscles.

Video Demonstration

Watch this video for a visual guide to properly performing wall handstands:

Back to blog