How To Do Wall Handstand Properly

Wall handstand is the perfect practice for working your way up to a freestanding handstand. The latter is a more advanced full-body workout.

Undoubtedly, doing handstands is a cool way to demonstrate the amount of control you have over your body. However, at the same time, they are quite intimidating to attempt and might even seem impossible.

Nonetheless, with incredible core strength, coordination and balance, you can guide yourself to be able to do them over time. You do not even need to be a gymnast or to have mastered calisthenics.

The wall handstand can help you get comfortable with a handstand hold. It also helps you develop the strength and balance needed to perform the freestanding handstand.

Additionally, it is a beginner-friendly body weight exercise that helps build better body control, core, balance and upper body workout.

HOW TO DO WALL HANDSTAND

Here is a step-by-step procedure of doing the exercise.

  • Start by warming up your wrists by flexing and loosening them up for a moment.
  • Now, get into a plank position with your hands flat on the floor and the soles of your feet resting against the wall. This will be your starting position.
  • Slowly walk your feet up the wall with your hands following suite such that your upper body draws closer to the wall. Ensure that your arms remain straight by pushing through your shoulders.
  • Let your hands be as close as possible to the wall or as you comfortably can. Keep them slightly over shoulder-width apart.
  • Ensure you keep your spine running straight from top to tailbone. You can do this by engaging your core, keeping your arms straight and elevating through the shoulders.
  • At this point, the only body parts that should be touching the wall are the tops of your feet. Pause at the top of this movement for as long as you are comfortable.
  • Then, slowly and simultaneously walk your hands forward and away from the wall and your feet down the wall. Return back to the plank position which was the initial position.
  • You can repeat the move.

WALL HANDSTAND MUSCLES ENGAGED

The wall handstand engages multiple muscle groups throughout your entire body. These include triceps, trapezius muscles, hamstrings, hip flexors, obliques and deltoids.

Thus, effective for building core, back, and shoulder strength.

WALL HANDSTAND BENEFITS

CORE STRENGTH
Indeed the wall helps to stabilize your position. At the same time, with the proper form, the exercise engages the muscles of your abdominals, back, hip flexors, hamstrings and thigh for the same reason.

Developing these muscles is crucial if you want to do the freestanding handstand over time.

UPPER BODY STRENGTH

Being in an inverted position puts the muscles in your upper body under some strain. This means that both your upper and lower arms, shoulders, upper back and chest muscles bear most of your weight.

This makes this bodyweight exercise effective for building upper body strength without weights

BETTER BALANCE

A strengthened core results in better balance. Body strength can be described as body control and having good balance depicts how much body control you have.

Doing handstands against a wall will help improve your upper-body, core, and lower-body strength required for performing a freestanding handstand. Otherwise, it would be really challenging especially for beginners.

IMPROVED CIRCULATION & RESPIRATION

The move can improve your blood circulation. This is because of your inverted positioning which allows blood flow towards your upper body, including the brain and lungs.

This not only improves the functioning of your cardiovascular and lymphatic systems but also relieves the daily pressure put on your feet and legs.

Your diaphragm also gets a great stretch when you perform the move. Thus, you breathe more easily and even deeper over time.

IMPROVED MOOD & REGULATED METABOLISM

Exercising helps to improve our mood. The wall handstand is a fast and effective mood boost.

It is believed that being inverted reduces our cortisol levels. Cortisol is the main stress hormone.

Also, the exercise stimulates your thyroid which helps with metabolism. A healthy thyroid maximaly functions to keep metabolism under control.

WALL HANDSTAND ALTERNATIVES

QUADRUPED CRAWL

Quadruped Crawl requires you to work on all fours in a crawling movement. The muscles worked are calves, quads, glutes, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet.

Not only does it promote and maintain proper movement patterns but also builds new brain connections. Also, it protects us from injury while still challenging our strength and stability.

PIKE HANDSTAND SHOULDER TAP

Pike Handstand Shoulder Tap helps to strengthen your core, glutes, arms, and shoulders. Consequently, it contributes to reduced lower back pain, improved posture, and tightened midsection.

DUMBBELL BEAR CRAWL

Dumbbell Bear Crawl requires you holding a dumbbell in both hands then getting on your hands and knees. Now, ensure your knees are hovering a couple of inches above the floor.

Take a small step forward with your right arm and left leg simultaneously. Keep your head high and hips low as you alternate sides.

WALL HANDSTAND MISTAKES TO AVOID

HANGING TOO LONG

Do not hang upside down for too long. This is risking your safety as you’re now experiencing a rush of blood to your head.

Ensure you have really good control over your body.

IMPROPER FORM

Always use proper form so as to maintain control throughout the body. Keep your back straight and arms extended to keep control.

This will enable you to reap optimal benefits and also prevent injury.

RUSHING THE MOVE

Do not rush the movement as your as you could lose stability and control. Consequently, you would get terribly injured.

Slow and steady pace does it. You could also maintain a good breathing pattern.

LOSING CONTROL

You do not need to complete a movement if it means losing control. You can do few repetitions or even an incomplete movement as long as you maintain control.

Consistency will have you racking more reps with proper form in no time.

CONCLUSION

With the proper form, the wall handstand is a great exercise for building body strength while working towards a freestyling handstand.

Wall handstand is perfect practice for working your way up to a freestanding handstand. The latter is a more advanced full body workout.

Undoubtedly, doing handstands is a cool way to demonstrate the amount of control you have over your body. However, at the same time they are quite intimidating to attempt and might even seem impossible.

Nonetheless, with incredible core strength, coordination and balance, you can guide yourself to be able to do them over time. You do not even need to be a gymnast or to have mastered calisthenics.

The wall handstand can help you get comfortable with a handstand hold. It also helps you develop the strength and balance needed to perform the freestanding handstand.

Additionally, it is a beginner friendly body weight exercise that helps build better body control, core, balance and upper body workout.

HOW TO DO WALL HANDSTAND

Here is a step-by-step procedure of doing the exercise.

  • Start by warming up your wrists by flexing and loosening them up for a moment.
  • Now, get into a plank position with your hands flat on the floor and the soles of your feet resting against the wall. This will be your starting position.
  • Slowly walk your feet up the wall with your hands following suite such that your upper body draws closer to the wall. Ensure that your arms remain straight by pushing through your shoulders.
  • Let your hands be as close as possible to the wall or as you comfortably can. Keep them slightly over shoulder-width apart.
  • Ensure you keep your spine running straight from top to tailbone. You can do this by engaging your core, keeping your arms straight and elevating through the shoulders.
  • At this point, the only body parts that should be touching the wall are the tops of your feet. Pause at the top of this movement for as long as you are comfortable.
  • Then, slowly and simultaneously walk your hands forward and away from the wall and your feet down the wall. Return back to the plank position which was the initial position.
  • You can repeat the move.

WALL HANDSTAND MUSCLES ENGAGED

The wall handstand engages multiple muscle groups throughout your entire body. These include triceps, trapezius muscles, hamstrings, hip flexors, obliques and deltoids.

Thus, effective for building core, back, and shoulder strength.

WALL HANDSTAND BENEFITS

CORE STRENGTH

Indeed the wall helps to stabilize your position. At the same time, with the proper form, the exercise engages the muscles of your abdominals, back, hip flexors, hamstrings and thigh for the same reason.

Developing these muscles is crucial if you want to do the freestanding handstand over time.

UPPER BODY STRENGTH

Being in an inverted position puts the muscles in your upper body under some strain. This means that both your upper and lower arms, shoulders, upper back and chest muscles bear most of your weight.

This makes this bodyweight exercise effective for building upper body strength without weights.

BETTER BALANCE

A strengthened core results in better balance. Body strength can be described as body control and having good balance depicts how much body control you have.

Doing handstands against a wall will help improve your upper-body, core, and lower-body strength required for performing a freestanding handstand. Otherwise, it would be really challenging especially for beginners.

IMPROVED CIRCULATION & RESPIRATION

The move can improve your blood circulation. This is because of your inverted positioning which allows blood flow towards your upper body, including the brain and lungs.

This not only improves the functioning of your cardiovascular and lymphatic systems but also relieves the daily pressure put on your feet and legs.

Your diaphragm also gets a great stretch when you perform the move. Thus, you breathe more easily and even deeper over time.

IMPROVED MOOD & REGULATED METABOLISM

Exercising helps to improve our mood. The wall handstand is a fast and effective mood boost.

It is believed that being inverted reduces our cortisol levels. Cortisol is the main stress hormone.

Also, the exercise stimulates your thyroid which helps with metabolism. A healthy thyroid maximally functions to keep metabolism under control.

WALL HANDSTAND ALTERNATIVES

QUADRUPED CRAWL

Quadruped Crawl requires you to work on all fours in a crawling movement. The muscles worked are calves, quads, glutes, shoulder girdle, deep abdominal muscles, and muscles in your hips and feet.

Not only does it promote and maintain proper movement patterns but also builds new brain connections. Also, it protects us from injury while still challenging our strength and stability.

PIKE HANDSTAND SHOULDER TAP

Pike Handstand Shoulder Tap helps to strengthen your core, glutes, arms, and shoulders. Consequently, it contributes to reduced lower back pain, improved posture, and tightened midsection.

DUMBBELL BEAR CRAWL

Dumbbell Bear Crawl requires you holding a dumbbell in both hands then getting on your hands and knees. Now, ensure your knees are hovering a couple of inches above the floor.

Take a small step forward with your right arm and left leg simultaneously. Keep your head high and hips low as you alternate sides.

WALL HANDSTAND MISTAKES TO AVOID

HANGING TOO LONG

Do not hang upside down for too long. This is risking your safety as you’re now experiencing a rush of blood to your head.

Ensure you have really good control over your body.

IMPROPER FORM

Always use proper form so as to maintain control throughout the body. Keep your back straight and arms extended to keep control.

This will enable you to reap optimal benefits and also prevent injury.

RUSHING THE MOVE

Do not rush the movement as your as you could lose stability and control. Consequently, you would get terribly injured.

Slow and steady pace does it. You could also maintain a good breathing pattern.

LOSING CONTROL

You do not need to complete a movement if it means losing control. You can do few repetitions or even an incomplete movement as long as you maintain control.

Consistency will have you racking more reps with proper form in no time.

CONCLUSION

With the proper form, the wall handstand is a great exercise for building body strength while working towards a freestyling handstand.