Handstand Walk
Description
The exercise involves walking on your hands while in a handstand position. It requires a lot of upper body strength, balance, and coordination. It is often used in gymnastics and CrossFit training.
Muscle Group
Equipment Required
Handstand Walk Instructions
- Start in a standing position with your feet shoulder-width apart.
- Place your hands on the ground in front of you, shoulder-width apart.
- Shift your weight onto your hands and kick your feet up towards the wall behind you.
- Use the wall for support as you walk your hands closer to the wall and your feet up the wall.
- Once you are in a handstand position, begin to walk your hands forward, keeping your core engaged and your legs straight.
- As you walk your hands forward, allow your feet to come off the wall and balance on your hands.
- Continue walking your hands forward until you reach your desired distance or time.
- To come down, slowly walk your hands back towards the wall and lower your feet back down to the ground.
- Finish in a standing position.
Handstand Walk Form & Visual
Handstand Walk Benefits
- Improves balance and coordination
- Strengthens the shoulders, arms, and core muscles
- Increases body awareness and control
- Challenges the cardiovascular system
- Boosts confidence and mental focus
Handstand Walk Muscles Worked
- Shoulders
- Triceps
- Core
- Forearms
- Glutes
- Hamstrings
Handstand Walk Variations & Alternatives
- Handstand hold against a wall
- Handstand push-ups
- Handstand walking with obstacles
- Handstand walking on different surfaces (sand, grass, concrete)
- Handstand walking with weights
- Handstand walking with partners
- Handstand walking with turns and twists
- Handstand walking on stairs or inclines
- Handstand walking with one arm