Handstand ProAlignment · On the floor
Elevated pike hold
The same right angle as at the wall, but with your feet on something. A step, a bench, a sofa, a moving box. The point is the adjustment: every extra centimeter of height brings the position closer to a handstand and moves weight into your hands.
It's the drill that replaces the wall when you want to pick your own dose of vertical.
- Family
- Alignment
- Equipment
- A box or a step
- Type
- Hold
Train this exercise in the app
How to do it
- Put your feet on the support, hands on the floor in front of you.
- Walk your hands in, step by step, until your hips are above your shoulders.
- Straight arms, push tall through your shoulders, and hold the line from hands to hips.
- Lift your hips as high as you can over your hands, belly braced.
- Your eyes land between your hands.
- To come out, walk your hands back a step and put a knee down.
The two mistakes that break the line
Sinking into your shoulders. Your arms hold, but your shoulders drop toward the floor and your head sinks between them. The weight crushes into your wrists. Push as if to make yourself taller, neck long.
Picking a support that's too low. Feet twenty centimeters off the floor and it's still an inclined plank: your hips never pass above your shoulders and nothing gets loaded. Go up to hip height, or find something taller.
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 eyes drift toward your feet:
“Look at your hands, not at your feet”
Train this exerciseRelated exercises
Wall pike holdBody folded at a right angle, feet on the wall at hip height: the position where your shoulders start to carry.
Wall plankFeet on the wall at hip height: the first time your shoulders carry your weight overhead.
Chest-to-wall holdChest facing the wall, only the toes touching: the position where you learn the right line.All exercises: the catalog