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Handstand Walk

Difficulty: ⭐⭐⭐ Advancedpush

Home Setup

Clear a hallway or large room of furniture and obstacles. Use a wall for initial practice and place a yoga mat or towel on the floor for cushioning and grip.

Clear floor space (10-20 feet)WallYoga mat or towel

💡 Pro tip: Practice in socks or barefoot on a non-slip surface, and have a spotter nearby when first attempting to walk away from the wall

Gym Setup

Open floor space with adequate clearance, preferably on a rubberized or gymnastics mat surface. Wall space for practice progressions.

Safety: Ensure the area is clear of equipment and other athletes. Master the bail technique (tuck and roll or cartwheel out) before attempting long distances. Avoid if experiencing wrist, shoulder, or neck pain.

💪 Muscles Worked

Shoulders (Deltoids)TricepsUpper TrapeziusCore (Rectus Abdominis)Serratus AnteriorWrist FlexorsHip Flexors

⭐ Why This Exercise?

Handstand walks develop exceptional shoulder strength, stability, and endurance while building total body awareness and midline control. This movement enhances proprioception, wrist strength, and the ability to maintain tension under fatigue, making it a cornerstone gymnastics skill in CrossFit that translates to improved performance in overhead movements and core stability.

Make It Easier

Regressions for building up strength

1. Wall-Facing Handstand Hold

wall

Builds foundational shoulder strength and body awareness in inverted position without movement requirement

2. Wall Walk

wall

Develops strength to get into handstand position and builds confidence being inverted

3. Handstand Shoulder Taps

wall

Introduces weight shifting and single-arm support while maintaining wall support for balance

Make It Harder

Progressions for advanced athletes

1. Handstand Walk with Obstacles

cones + plates + open floor space

Adds complexity requiring precise control and navigation around objects

2. Deficit Handstand Walk

parallettes + bumper plates

Increases range of motion and shoulder strength by walking on parallettes or plates

3. Handstand Walk to Handstand Push-Up

open floor space + optional wall

Combines walking with pressing strength, requiring greater control and endurance

↕️ Similar Movements

Freestanding Handstand Hold
Static version that builds the balance and strength foundation for walking
Handstand Push-Up
Develops the pressing strength and shoulder stability needed for maintaining handstand position
Wall Walk
Entry-level progression that teaches the inverted position and shoulder positioning
Bear Crawl
Ground-based movement that develops similar shoulder stability and coordination patterns
Overhead Carry
Builds overhead stability and midline control in upright position that transfers to inverted work

Form Checklist

✓Push tall through shoulders with active scapular protraction
✓Keep core tight and ribs pulled down to maintain hollow body position
✓Look at hands and keep head neutral, not craned back
✓Take small steps with hands, shifting weight smoothly
✓Keep legs together and pointed toward ceiling

Common Mistakes

  • •Arching the back excessively (banana position) instead of maintaining hollow body
  • •Looking forward or back instead of at hands, causing balance loss
  • •Taking steps that are too large, creating instability
  • •Collapsing through shoulders instead of actively pushing away from ground
  • •Allowing legs to split or splay apart, losing midline stability

📈 When to Progress

Progress when you can consistently hold a freestanding handstand for 30+ seconds, walk 25+ feet unbroken with controlled form, and demonstrate the ability to safely bail out of the movement. Should also have mastered handstand shoulder taps and can perform 5+ strict handstand push-ups.