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Technique

  1. Start in a Chest-to-wall handstand position, with your hands placed a small step away from the wall, and only your feet touching the wall.
  2. While keeping the legs together, bend at the knees to bring them down and get your thighs close to your chest.
  3. Then extend your legs back up to the starting position.

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Form tips

  • Try to maintain alignment between your trunk and your arms.
Risks
  • If you fall forward, move one hand forward and carthweel out of the position. If you can’t do that, tuck your chin and round your back to do a Forward roll to avoid falling flat on your back.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Neck

Secondary

  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Upper trapezius
  • Levator scapulae

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements
Shoulderflexion backward
Wristflexion
trains stretches

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Progressions

e0y8

Tuck handstand

Advanced
e109

Wall L-handstand

Intermediate

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Regressions

e02k

Chest-to-wall handstand

Novice
e0qu

Wall straddle handstand shoulder taps

Intermediate
e0d0

Wall handstand heel pulls

Intermediate
e0d4

Wall handstand toe pulls

Intermediate
e16c

Handstand shoulder shrugs

Intermediate
e107

Wall tuck handstand hold

Intermediate
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