Handstand Hold On Wall

Muscles worked

Setup

1. Place your hands shoulder-width apart on the floor, about 6 to 10 inches away from a sturdy wall.
2. Spread your fingers wide and grip the floor with your fingertips to create a stable base.
3. Kick up one leg at a time until your heels make light contact with the wall, or perform a wall-walk for more control.

How to do it

1. Push aggressively through your palms to 'grow tall,' extending your shoulders toward your ears in an active shrug.
2. Squeeze your glutes and pull your ribs in to maintain a straight, hollow-body line from wrists to ankles.
3. Breathe in a controlled manner through your nose, maintaining full-body tension throughout the duration of the hold.
4. To exit, carefully lower one leg at a time back to the floor with control.

Form checklist

• Keep your elbows fully locked out throughout the entire hold.
• Maintain 'active shoulders' by constantly pushing the floor away.
• Avoid an excessive arch in the lower back by keeping the core braced and pelvis tucked.
• Look slightly between your hands rather than straight at the wall to maintain a neutral neck.

Pro tips

• Focus on the mind-muscle connection in your serratus anterior and traps to stabilize the shoulder blades in the overhead position.
• Grip the floor with your fingertips as if you are trying to 'claw' the ground; this improves balance and wrist stability.

Make it harder

• Chest-to-Wall Hold: Face the wall and walk your hands as close as possible to achieve a perfectly vertical line.
• Wall Taps: Gently pull one heel off the wall at a time to practice finding your center of gravity for a freestanding handstand.

Frequently asked

What muscles does the handstand hold on wall work?

The handstand hold on wall primarily targets the deltoids, and also works the forearms, grip muscles, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the handstand hold on wall?

The handstand hold on wall requires no equipment — just your body weight.

Is the handstand hold on wall good for beginners?

The handstand hold on wall is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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