Handstand Walk

Also known as: Walking Handstand, Handstand Walking, HS Walk

StrengthBalanceFunctionalCore

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Body Part: Shoulders

Description

Kick up into a freestanding handstand with your hands about shoulder-width apart. Keep your arms straight and shoulders active, then shift onto one hand and place the other a short step forward. Alternate the hands to travel forward while controlling balance with your palms and fingers.

How to Perform

Stand in a clear area and fold forward to prepare to place your hands on the floor.
Place your hands on the floor shoulder-width apart and kick one leg up, then bring the other leg up to reach a controlled handstand.
Stack your shoulders over your hands, keep your elbows locked and push tall through your shoulders.
Brace your core, squeeze your glutes and keep your legs together with pointed toes. Avoid arching your lower back.
Shift your body weight slightly onto one hand, then lift the opposite hand and place it a small step forward.
Transfer your weight onto the hand you just placed, then repeat with the other hand. Take short, controlled steps rather than reaching too far.
To finish safely, lower one leg at a time into a lunge or cartwheel out to the side if you lose balance.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a clear, flat surface with enough space in front of you. Keep mats, benches and other people out of your walking path.
Spread your fingers and use small changes in fingertip pressure to adjust your balance.
Keep your elbows straight and push tall through your shoulders. Avoid sinking between the shoulders, which makes the position less stable.
Look slightly ahead of your hands, not directly at your feet. This helps you see where you are moving while keeping your neck in a comfortable position.
Learn a safe bailout before practicing away from a wall. Turn out to the side into a cartwheel style exit rather than trying to save every loss of balance.

Common Mistakes

Starting with shoulders behind the hands instead of stacked over the wrists.
Letting the lower back overarch and the ribs flare instead of keeping a tight hollow body position.
Taking steps that are too large and losing control of the weight shift.
Moving the hands before fully shifting the shoulders over the supporting hand.
Keeping the hands too narrow or crossing them over the center line while walking.
Kicking up with too much force and overshooting the balanced handstand position.