Hey, what's up? It's Ben from WODprep, and today I've got something epic for you – the Ultimate Guide to Handstand Walks! We'll cover nine drills, starting from the basics and working up to more advanced movements.
By following these progressions, you'll build the strength and confidence needed to master handstand walks. These are the same drills I used to learn handstand walks, and now it's one of my absolute favorite movements.
Let's dive in!
HSPU Prerequisites: Are You Ready?
Before we start walking on our hands, there are a few foundational skills you need to have down. If you can't do these yet, don't worry – just work on these until you can check them off.
- Kick Up into a Handstand on the Wall: If you struggle with this, you're not ready for handstand walks. Practice kicking up and holding yourself against the wall for 30 to 60 seconds.
- Wall Walks and Holds: Practice wall walks and hold a nose-to-wall handstand for at least 30 seconds. This will build the necessary strength and stability.
- Handstand Push-Ups: While strict handstand push-ups are ideal, being able to do multiple kipping handstand push-ups will also suffice.
- Overhead Hold: You should be able to support about 25-33% of your body weight overhead with a good, locked-out position. For example, a 70 lb kettlebell should be manageable if you weigh around 210 lbs. Practice this until you can hold the weight comfortably.
Drill 1: Around the World on a Box
Objective: Learn to shift weight from hand to hand.
- Get into a pike position on a box, as vertical as possible with your torso.
- Shift your weight from one hand to the other, moving around the box.
- Practice going in both directions.
This drill helps you get comfortable with weight shifting, a key component of handstand walks.
Drill 2: Mini Kick Ups
Objective: Get used to being upside down without support.
- Practice small kick ups without flipping all the way over.
- Focus on getting both feet off the ground and finding your balance.
This drill builds confidence and control in the upside-down position.
Drill 3: Balance Point Practice
Objective: Find and control your balance point.
- Kick up slightly farther from the wall than usual.
- Allow yourself to feel the balance point and fall slightly past it, using the wall for support.
This helps you understand where your balance point is and how to control it.
Drill 4: Freestanding Handstand Hold
Objective: Practice holding a handstand without support.
- Kick up into a handstand and try to hold your balance within a designated area.
- Use a spotter if needed to help find and maintain your balance point.
This drill encourages stability and control in a freestanding handstand.
Drill 5: Shoulder Taps
Objective: Improve weight shifting and hand movement.
- Get into a handstand against the wall.
- Shift weight from one hand to the other and tap your shoulders.
Focus on smooth, fluid transitions between hands.
Drill 6: Walking into the Wall
Objective: Start walking on your hands.
- Kick up a few feet from the wall and walk your hands toward it.
- Start with small steps and gradually increase the distance.
This drill mimics the handstand walk in a controlled environment, building confidence.
Drill 7: Hip Taps
Objective: Enhance balance and control.
- In a handstand against the wall, practice lifting one hand to touch your hip.
- Alternate hands and focus on maintaining balance.
This advanced drill strengthens your ability to support your weight on one hand.
Drill 8: Handstand Walk Attempts
Objective: Put it all together and start walking!
- Begin with small steps, using all the previous drills to support your movement.
- Gradually increase the distance you walk on your hands.
Celebrate each small success and build up to longer distances over time.
Drill 9: Consistent Practice
Objective: Build endurance and proficiency.
- Regularly practice all the drills to maintain and improve your handstand walk skills.
- Consistency is key to mastering handstand walks.
By following these drills and practicing regularly, you'll build the strength, balance, and confidence needed to master handstand walks.
Remember, progress may be slow, but with persistence, you'll get there. Keep practicing and stay dedicated!
Want to learn more about handstand walks? Check out the articles below:
Handstand Walk: A Progression That Actually Works!
Handstand Walks for CrossFit: Advanced Tips