How to do the Handstand Walk, step by step
- Kick up into a freestanding handstand under control.
- Actively push the floor away, shoulders by your ears.
- Stay tight and let your hips tip slightly past your hands.
- Take small steps with your hands to stay under your center of gravity.
- Roll out or step down with your feet when you lose your balance.
Common mistakes and how to fix them
- Steps too bigtake small, quick hand steps.
- Heavy archpull your ribs in and squeeze your glutes.
- No safe bailoutpractice rolling out or cartwheeling out sideways first.
How to scale the Handstand Walk
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Wall Walk
- Handstand Hold against the wall
- Shoulder taps in a handstand against the wall
Also known as
Hs walk
Benchmarks with Handstand Walk
- Open 18.4 / 20.321-15-9 Deadlift 102.5 kg + HSPU, then 21-15-9 Deadlift 142.5 kg + 15 m Handstand Walk each (Cap 9 min)
- Open 19.361 m DB Overhead Lunge 22.5 kg, 50 DB Box Step-ups 22.5 kg on 61 cm, 50 Strict HSPU, 61 m Handstand Walk (Cap 10 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.