Handstand (Wall)
- Pro
- Advanced
- Calisthenics
- Functional
- Home
The wall handstand kicks up into a vertical push, hands planted on the floor and heels resting against the wall for support while your hips stack over your shoulders. Holding the inverted position under your full bodyweight trains the front delts, side delts and triceps as stabilizers. Advanced practitioners use it in calisthenics, functional training or at home, held for time as a main move or a finisher.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Wall
- Logged as
- Timed hold
How to
- Place your hands a palm-length from the wall.
- Kick up until your heels rest on the wall.
- Stack hips over shoulders, body tight.
- Hold, breathing steadily, then come down with control.
Form cues
- Spread your fingers wide to share the wrist load.
- Push the floor away to protract your shoulder blades.
- Squeeze your glutes and point your toes toward the ceiling.
Common mistakes
- Wrists bend back too far under the load. Spread your fingers and grip the floor actively.
- Elbows bend and lose the overhead lockout. Keep your arms locked straight from wrists to shoulders.
- Lower back arches away from the wall. Brace your abs and stack your hips over your shoulders.
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