Handstand ProBalance · At the wall
Heel pulls
The work of toe pulls, with your back to the wall. You kick up, your heels come to rest against the wall behind you, and you push through your fingers until your heels leave it. You hold the line for a few seconds, then come back to touch the wall softly.
With your heels resting on the wall, your body leans slightly toward it. To lift them off, you have to bring your weight back over your hands, and the pressure of your fingers is what does it. The spot where your heels leave the wall is the tipping point, the one you'll be looking for when you balance freestanding.
- Family
- Balance
- Equipment
- A wall
- Type
- Reps
Train this exercise in the app
How to do it
- Back to the wall, kick up and rest your heels against it, core engaged.
- Look at the floor between your hands and push tall through your shoulders.
- Push through your fingertips to lift your heels off the wall.
- Hold the line for a few seconds, trying to touch the ceiling with your toes.
- Put your heels back down softly, and repeat.
Two mistakes to avoid
Pushing the wall with your heels. A little kick with your heels lifts them off too, but it sends you past the tipping point toward your hands, and you come down without having felt anything. Your heels stay passive: your fingers bring the weight back and that's what makes them leave.
Staying in a banana. With your back to the wall, your body arches easily, belly forward and heels pinned to the wall. In that position your heels struggle to lift off, and the line you're holding isn't a handstand line. Tuck your ribs in, tilt your pelvis backward and push tall before you try to lift off.
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 heels leave the wall:
“Push using your fingers, do not kick off the wall”
Train this exerciseRelated exercises
Toe pullsFacing the wall, you lift your toes off by pressing into your fingers: your first real balance.
Chest-to-wall toe pullFacing the wall, one toe comes off, then the other leg presses less and less and moves away, until it takes you into balance.
Wall split-leg balanceBack to the wall, legs in a split, only your toes touch the wall: you look for your balance in your fingers.All exercises: the catalog