Handstand Walks are one of those movements that look flashy—but they’re built on boring basics done well. At CFA, we see the HS Walk as more than just a party trick. It’s a test of control, strength, and coordination. Whether you’re working toward your first few steps or trying to walk 25m unbroken, this guide will help you build from the ground up.
What You Need First: Foundation Before Flight
Before you even kick up and walk on your hands, you need three things dialed in:
1. Shoulder Strength 💪
Handstand Walks require pressing strength and overhead stamina.
Try these:
- Handstand Hold Against Wall – 3 sets of 30s–60s
- Wall Walks – 3–5 reps
- DB or Barbell Overhead Press – 3×8-10 reps (focus on control)
2. Shoulder Stability 🔐
This is your ability to stay in position without wobbling.
Try these:
- Wall-Facing Handstand Holds – 3x30s, nose and toes to the wall
- Shoulder Taps in Wall Handstand Hold – 3×10–20 reps
- Scap Push-Ups – 3×15 (protraction and retraction)
3. Shoulder & Wrist Mobility 🧘♂️
You need to open your shoulders and keep your wrists happy.
Try these:
- Wall Shoulder Opener (Hands on Wall, Sink Chest) – 2x30s
- Wrist Rocks on All Fours – 2×10 reps
- Box Pike Handstand Hold – 3x30s
Progressions: Your Handstand Walk Journey
We break HS Walks into 3 Levels:
🔹 Level 1: Get Inverted & Stay There
- Wall-Facing Hold (30-60s)
- Box Handstand Hold
- Wall Walks x 3–5
- Shoulder Taps on Wall
🔹 Level 2: Balance & Shift Weight
- Freestanding Kick-Ups (Controlled attempts, 3×5)
- Wall Walks to Freestanding Pause
- Box Shoulder Taps
- Plate or Line Handstand Walks (walking over small obstacles)
🔹 Level 3: Controlled Walks
- 1–3m Handstand Walks (with spot or wall bailout)
- 5m Unbroken
- 10m Turnaround
- HS Walks into obstacles or turns
Benchmarks to Test Your Progress
Here are a few checkpoints you can aim for:
✅ 30s Wall-Facing Hold with Control
✅ 5+ Strict Wall Walks
✅ 10 Wall Handstand Shoulder Taps Each Side
✅ 5m Handstand Walk (Unbroken)
✅ 25m Handstand Walk For Time
Open Gym: Your Skill Playground 🛠
Want to get better at these? You need intentional practice time outside of class. That’s where Open Gym Fridays at 5:30pm comes in.
This is the perfect time to:
- Work on skills like HS Walks, Muscle-Ups, Rope Climbs
- Follow up on your accessory work or rehab
- Ask a coach for eyes or advice without the time crunch of a class
Bring your phone, film your drills, ask questions, and play. Your skills will only improve with regular, focused practice.
📝 Want a clear roadmap to get better at Handstand Walks?
Download our 4-Week Handstand Walk Open Gym Program to guide your practice step-by-step. It’s perfect for Friday Open Gym or any extra training day.
Get upside down, stay consistent, and let’s build the skill together!
#BeLekker #SkillWorkPaysOff #CFA2.0
Final Tip: Consistency Beats Cool
Don’t rush to walk on your hands without building the basics. Like all gymnastics movements, it’s about control before chaos. Put in the work, and those upside-down walks will come.
See you at Open Gym! 🙌
#BeLekker #WeAreCFA #CFA2.0 #beyourbest #hyroxtraining
