Wall Handstand

oec:wall-handstand

An inverted isometric hold against a wall that develops overhead shoulder strength, scapular elevation, and full-body alignment.

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Also called: Chest-to-Wall Handstand, Wall Handstand Hold, Handstand Against Wall

How to do it

Place your hands flat on the floor shoulder-width apart, facing away from a sturdy wall, roughly two to three feet out.
Place your feet on the base of the wall and walk your feet up while walking your hands backward toward the wall.
Continue until your chest is within a few inches of the wall and your body forms a straight vertical line, supported on your palms.

Press the floor away aggressively through your palms to elevate your shoulders toward your ears.
Lock out your elbows completely and grip the floor with your fingers.
Squeeze your glutes, brace your abdominals, and point your toes up toward the ceiling to maintain a hollow-body position.
Hold the position steadily for the prescribed duration without letting your lower back arch.
To exit, safely walk your hands forward and walk your feet down the wall until you reach the floor.

Breathe shallowly and steadily through your nose while maintaining constant abdominal brace throughout the hold.

Excessive lumbar extension (banana back): Tuck your tailbone, brace your abs, and hold a posterior pelvic tilt so only your toes and upper chest touch the wall.
Soft or bent elbows: Actively lock your triceps and drive through your hands to keep your arms completely straight.
Depressed or passive shoulders: Shrug your shoulders upward toward your ears to engage the serratus and upper traps.

Ensure you have the stamina to safely walk down before reaching complete muscular failure.
Clear the surrounding floor space of any objects in case of an accidental bail or forward roll.

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