Wall Handstand Hold

How to perform

1. 1Walk your feet up the wall until your body is close to vertical.
2. 2Push the floor away and keep your ribs tucked in.

Technique in detail

Start in a push-up position with your feet against the wall. Walk your feet up the wall as you walk your hands back toward it, until your body is as close to vertical as you can control — hands about shoulder-width apart, arms completely straight. Push the floor away hard so the shoulders stay tall, tuck the ribs, squeeze the glutes, and keep breathing: the hold should feel active, never slumped. Clear the floor around you before you go up, walk back down the same way you came up, and do it while you still have plenty left — if the hold starts to slip, walk down at once rather than trying to save it. Ending each hold early is exactly what lets you practise again tomorrow.

Common mistakes

• Arching into a banana shape with the ribs flared. Tuck the ribs and squeeze the glutes until the body forms one straight line — a shorter, straight hold beats a longer, arched one.
• Letting the elbows bend. The arms stay locked and pushing the whole time; the moment they soften, walk down and rest.
• Holding to failure with no exit plan. This is the one movement on this list where failing means falling — come down early, every time, and treat that as part of the skill.

Equipment

• No equipment