Ever wanted to walk on your hands?
Its easier than you might think…if you take baby steps.
Here’s a short video to help ya get started:
Here are a series of exercise progressions that can help just about anyone develop the strength, balance and coordination to walk on their hands.
Step 1 – Downward Dog Pose
Step 2 – Feet elevated and position your body at 90 degrees. Simulates handstand position but you only have to lift part of your weight and are balanced a little by anchoring your feet on the step.
Step 3 – Handstand hold against the wall. Simply hold the position, arms locked out, body straight, abs and butt tight. Start with 10 sec holds and work your way up to 30sec – 1 minute.
Step 4 – Alternating hand lifts/thigh slaps. Same stability as the handstand hold, but you lift one hand off the floor and slap your thigh then repeat with the other arm. Try to keep your body straight and still. Don’t let your arms bend or your hips sway side to side. You can start by simply lifting a hand off the floor, if clapping your thigh is too much of a progression.
Step 5 – Lateral walks. Handstand position, against the wall, then simply walk your hands and feet laterally against the wall. Take small steps and move sideways, then over time you can cover more ground.
Step 6 – Walk out and back. Similar to the lateral walk, but this time you are walking away from the wall and then back to the wall. Be sure to maintain a straight body, tight abs and tight butt.
Step 7 – Handstand. After taking your time and walking patiently through each of the previous 6 steps, you should have developed the strength, coordination and balance to do a handstand. Practice, practice, practice and before long, you will be walking around like a champ!
**Interesting Observation** I’ve had several clients that said they have bad shoulders, but the beginner progressions have never hurt their shoulders. In fact, the initial progressions helped develop stability in their shoulders and actually helped relieve their pain. Done correctly, this can be a great series of exercises to use to regain strength in your upper back and shoulder complex.
Try mixing these movements into your workouts a couple times per week and stick with one progression for at least a week or two. Taking your time will allow you to develop strength and progress without injury. As you make progress, I would love to hear about it. Keep us posted, take pictures and I’d love to have an army of people walking around on their hands in a few months!
Want to learn more?
Click here: Irvine Personal Trainers are changing the way people think about fitness, working out and getting in shape
PS…Don’t forget to keep us posted on your handstand progress!
Ever wanted to do a handstand? Here's some simple progressions inspired by Jon Hinds.
I always wanted to do a handstand but didn't know the ways thanks
My next goal to walk on my hands…after VersaClimber and battling ropes that is…YAY!
My next goal to walk on my hands…after VersaClimber and battling ropes that is…YAY!
Love this still looks scary to me… You make it look soooo easy!! I will see what I can do!! Thanks for the demo!!!
Terri, just start with the first progression and work your way up as your get comfortable. I know you can do it 🙂
This progression was one of the hardest but most fun that I have ever done! Not only did my handstand get way better, but my overall workrate went through the roof.
Can you do this?
yes, by Thanksgiving
This progression fixed my posture and gives my shoulders plenty of strength and stability.
This is so cool!!! Good way to build strength and stability in a fun way!
Glad the IR3 progression led me here! I always wondered how I could progressively train to do a handstand without the typical overhead movements while standing. This is awesome; its a great example of starting your client’s at their own personal abilities.
Glad the IR3 progression led me here! I’ve always wondered what the progressions are for a handstand without the conventional shoulder/arm exercises while standing. This is a great example of providing your client’s with a welcoming gateway at their own personal abilities.
Is there a way to overcome the fear of falling down or do you just have to jump right in…?
Glad the IR progression led me here; always wondered the proper progression is to work towards a handstand besides the conventional exercises standing upright. This is a great example of providing our clients a great level of entry according to individuals’ abilities.