Handstand ProShoulders · At the wall
Chest-to-wall hold
Your first real time upside down. You walk your feet up the wall and end with your chest facing it, only your toes touching. In this position your back can hardly arch: the line you rehearse is the right one from the first second.
- Family
- Shoulders
- Equipment
- A wall
- Type
- Hold
Train this exercise in the app
How to do it
- Start in a plank, heels against the bottom of the wall.
- Walk your feet up the wall, and bring your hands in with every step.
- Stop when your chest faces the wall, hands 15 to 20 cm from it. Only your toes touch.
- Push the floor away, squeeze your glutes, tuck your ribs. Your eyes land between your hands.
- To come down, walk back the way you came, or step out to the side if you already know how.
The two mistakes that break the line
Not pushing the floor away. Your arms hold you up, but your shoulders stay low, far from your ears. Your weight sinks into your wrists and your head drops between your arms. Push the floor away as if to grow taller, shoulders up toward your ears.
Bringing the hands in too early. The closer your hands are to the wall, the straighter the position, and the harder it gets. Move them in before your shoulders can take it and you end up piking at the hips to stay up. Stay at 15 to 20 cm until the hold is solid.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, when your shoulders start to sink:
“Push down through your hands”
Train this exerciseRelated exercises
Wall walksGetting to the wall without a kick-up, walking your feet up while your hands come in.
Toe pullsFacing the wall, you lift your toes off by pressing into your fingers: your first real balance.
Wall plankFeet on the wall at hip height: the first time your shoulders carry your weight overhead.All exercises: the catalog