Wall Handstand

Introduction

The wall handstand is the fundamental step for learning the inverted support. It develops shoulder strength, core stability and proprioception needed to progress toward the freestanding handstand. Two approaches exist: back to wall (walk feet up) or face to wall (kick-up).

Anatomy and Muscles Worked

• Primary muscles: deltoids, trapezius, triceps
• Secondary muscles: full core, forearms
• Stabilizers: wrists, fingers (balance control)

Step-by-Step Instructions

1. Back to wall: place hands on floor 30 cm from wall, walk feet up the wall until vertical.
2. Face to wall: from standing, kick-up by placing hands on floor and swinging legs toward wall.
3. Body aligned, arms straight, fingers spread for control.
4. Actively push the floor with palms, shoulders open.
5. Goal: hold 60 seconds with good alignment.

Recommended Sets and Reps

• Beginner: 5 sets of 15 to 30 seconds
• Intermediate: 5 sets of 30 to 60 seconds

Common Mistakes

• Arched back (banana handstand): squeeze abs and glutes.
• Closed shoulders: open shoulders by pushing toward floor.
• Hands too far from wall: move closer for better alignment.

Safety

Learn to exit the position by turning to the side (pirouette bail out). Wrists are heavily stressed: warm them up and progress in duration gradually.

Variations

• Chest-to-wall handstand (facing wall, more technical)
• Wall handstand shoulder taps
• Wall walks (up and down the wall)

Target Audience

All levels wanting to learn the handstand. This is the essential first step before freestanding handstand.