How to Handstand Walk

a person doing a handstand on a court

Introduction:

The handstand walk is a dynamic and challenging exercise that combines strength, balance, and coordination. As a staple in many CrossFit routines, it not only showcases impressive athletic ability but also enhances upper body and core strength. This guide is designed for those with a basic understanding of CrossFit training, aiming to progress from beginner to intermediate level. By the end of this article, you’ll have a comprehensive understanding of how to execute a handstand walk, along with tips on scaling, common mistakes to avoid, and the benefits of incorporating this exercise into your fitness regimen.

Steps in the Handstand Walk movement

    1. Preparation:

      • Start in a standing position with your feet shoulder-width apart. Ensure you have a clear, open space ahead of you for walking on your hands.
      • Engage your core and take a deep breath to stabilize your body.

    2. Handstand Kick-Up:

      • Place your hands on the ground about shoulder-width apart.
      • Kick one leg up into the air, followed by the other, aiming to bring your body into a vertical handstand position. Keep your arms straight and your shoulders engaged.

    3. Balance and Stability:

      • Once in the handstand position, focus on maintaining a tight core and squeezing your glutes to keep your body aligned.
      • Use your fingers to balance, pressing into the ground to control any forward or backward movement.

    4. Initiating the Walk:

      • Begin by shifting your weight slightly to one hand while lifting the opposite hand to take a small step forward.
      • Continue this pattern, shifting your weight from hand to hand while keeping your body as stable and controlled as possible.

    5. Maintaining Momentum:

      • Keep your eyes focused slightly ahead of your hands to maintain balance and direction.
      • Use small, controlled steps to prevent overbalancing and falling out of the handstand.

    6. Descending Safely:

      • When ready to come down, gently lower one leg at a time back to the ground, ensuring a controlled and safe descent.

What Equipment is needed

  • A clear, open space with a flat surface.
  • Optional: Gymnastics mats or padding for added safety during practice.
  • Wrist Wraps.
  • Chalk 

 Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options: 

To gradually build strength and proficiency, consider the following scaling options:

Common Mistakes to Avoid:

  • Arched Back: Keep your core engaged and your glutes tight to maintain a straight line from your hands to your feet.
  • Looking Down: Focus your gaze slightly ahead of your hands, not directly down at the ground, to help maintain balance.
  • Wide Hand Placement: Keep your hands shoulder-width apart to ensure stability and control.

Benefits of the Movement: 

  • Upper Body Strength: Enhances shoulder, arm, and wrist strength.
  • Core Stability: Requires significant core engagement to maintain balance and control.
  • Coordination and Balance: Improves overall body coordination and proprioception.
  • Functional Fitness: Builds practical strength and skills useful in various athletic and everyday activities.
Woman Doing Exercise at Gym

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

  • Primary Muscles: Deltoids, triceps, pectorals, and the muscles of the forearms.
  • Secondary Muscles: Core stabilizers, including the abdominals and obliques, as well as the glutes and lower back muscles.

Alternative Similar Movements: 

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A on Handstand Walk

How to do a handstand walk step by step?
Refer to the “Steps in the Handstand Walk Movement” section in this article for a detailed step-by-step guide on how to perform a handstand walk.

How long does it take to learn handstand walk?
The time it takes to learn a handstand walk varies greatly depending on your starting strength, balance, and practice consistency. It can take anywhere from a few weeks to several months.

How hard is a handstand walk?
Handstand walks are quite challenging as they require a combination of upper body strength, core stability, and balance. Consistent practice and proper technique can make the learning process easier.

How to do handstand for beginners?
Beginners should start with handstand holds against a wall to build strength and balance. Progress by practicing kick-ups and maintaining a strong core and engaged shoulders.

Do handstand walks build muscle?
Yes, handstand walks build muscle, particularly in the shoulders, arms, and core. They also improve overall body control and coordination.

Is handstand a skill or strength?
Handstands require both skill and strength. They demand upper body and core strength, as well as balance and coordination.

Is doing handstands healthy?
Yes, doing handstands is healthy as they improve upper body strength, balance, and core stability. However, it’s important to practice safely to avoid injury.

Are handstands good for abs?
Yes, handstands are excellent for strengthening your core muscles, including your abs, as they require significant core engagement to maintain balance.

Are handstands good for your brain?
Handstands can be beneficial for your brain as they increase blood flow to the head, which may improve focus and mental clarity. They also challenge your coordination and balance.

Who should not do handstands?
Individuals with wrist, shoulder, or neck issues should avoid handstands or consult a medical professional before attempting them. Also, those with high blood pressure or certain heart conditions should exercise caution.

Can I do handstands every day?
Yes, you can do handstands every day, but it’s important to listen to your body and avoid overtraining. Ensure you’re practicing with proper form to prevent injury.

Do dead hangs help with handstands?
Dead hangs can help improve grip strength and shoulder stability, which are beneficial for handstands. However, they should be part of a broader training regimen that includes specific handstand practice.

Is it impressive to do a handstand?
Yes, being able to do a handstand is impressive as it demonstrates significant strength, balance, and coordination.

Can I do handstand pushups every day?
While it’s possible to do handstand pushups every day, it’s essential to monitor your body’s response and avoid overtraining. Incorporate rest days and vary your workouts to prevent injury.

Is a handstand harder than a headstand?
Yes, a handstand is generally harder than a headstand as it requires more upper body strength and balance. In a headstand, the weight is distributed through the head and forearms, making it easier to balance.

Can I learn handstand in a month?
It’s possible to learn a handstand in a month with consistent practice and proper technique, but the time frame can vary depending on your starting fitness level and balance skills.

Why are handstands so difficult?
Handstands are difficult because they require a combination of upper body strength, core stability, and balance. Mastering the coordination needed to maintain an inverted position takes practice.

How do I know if I’m strong enough to do a handstand?
If you can hold a plank position with proper form and have a reasonable amount of shoulder and core strength, you’re likely strong enough to start practicing handstands. Wall-supported handstands are a good way to test your readiness.

Conclusion: 

Incorporating the handstand walk into your CrossFit routine can elevate your strength, balance, and coordination to new levels. With consistent practice, attention to form, and gradual progression, you’ll master this impressive skill and enjoy its myriad benefits. Embrace the challenge, stay focused, and celebrate each step forward—both literally and figuratively—on your handstand journey.

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