Balance · Calisthenics
Wall Handstand - The complete guide
The wall handstand is the safe and effective starting point for all handstand training - the wall removes the balance challenge so you can focus purely on shoulder strength and alignment.
How to perform it
- 1Start in either 'chest-to-wall' (facing the wall) or 'back-to-wall' (back to the wall)
- 2Kick or walk up to a vertical position
- 3Actively press through the shoulders toward the floor
- 4Hold a straight line from wrist to heel
Common mistakes
⚠️ Banana-back - hyperextension in the lower back
⚠️ Passive shoulders instead of an active pressing position
⚠️ Looking down instead of at your hands, which disrupts balance
Progression - the path to mastering it
1. Back-to-wall hold 10 seconds
2. Back-to-wall hold 30 seconds
3. Chest-to-wall hold 10 seconds
4. Chest-to-wall hold 30 seconds
5. 60+ seconds
FAQ
Which variation is best to start with?
Back-to-wall is easiest to get into, but chest-to-wall teaches the correct straight line better - use both.
Why do I get dizzy standing on my hands?
Common at first while the body adjusts to the inverted position - it typically fades after a couple of weeks of practice.
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