Handstand Walk
Master the Handstand Walk! Build strength, balance, and coordination with this challenging bodyweight exercise.
The Handstand Walk is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Handstand Walk Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Deep Core (transverse abdominis)
Handstand Walk Variations and Alternatives
How to do the Handstand Walk
1. Start in a standing position and bend at the waist to place your hands flat on the floor, shoulder-width apart.
2. Kick your feet up in a controlled manner to come into a handstand position, using a wall for support if necessary until you develop the necessary balance skills.
3. Once you are stable in the handstand, begin by shifting your weight slightly to one hand while picking the opposite hand off the ground and moving it forward.
4. Follow this move by stepping with the other hand, essentially "walking" on your hands.
5. Continue walking on your hands for a predetermined distance or for as long as you can maintain the handstand position.
6. Keep your core tight to maintain stability and your legs straight and together for better balance.
7. If you are new to handstands, practice close to a wall and use it for support as you develop strength and balance.
8. Gradually increase the distance as you become more proficient. Always practice in a safe environment with ample space and preferably with a spotter when starting out.
Remember to always warm up your wrists and shoulders before attempting handstand walks, and engage your core throughout the movement for better stability and control.
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Handstand Walk FAQs
What muscles does the Handstand Walk work?
The Handstand Walk mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Handstand Walk?
None. The Handstand Walk is a bodyweight exercise, so you can do it anywhere.
Is the Handstand Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Handstand Walk go on?
It belongs on push day in a push/pull/legs routine.
What are some Handstand Walk variations and alternatives?
Similar exercises include the Ape Traverse, High Butt Bear Crawl, Crab Walk and Handstand Hold.
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