Chest-to-wall handstand

A handstand hold facing the wall with your body fully stacked, building the straight line and shoulder endurance a freestanding handstand needs.

How to do it

1. 01Warm up your wrists and shoulders, then set up in a high plank with your feet at the base of the wall.
2. 02Walk your feet up the wall and your hands in until they are about a hand-length from the wall, body vertical with only your toes touching.
3. 03Lock your elbows with hands shoulder-width apart, spread and grip with your fingers, and push the floor away so your shoulders rise toward your ears.
4. 04Squeeze your abs, glutes and legs, pull your ribs in and point your toes so you form one line from wrists to toes.
5. 05Breathe in short, steady breaths; before your shoulders give out, walk your hands away from the wall and your feet down under control.

Common mistakes

• Hands too far from the wall, so your back arches — walk them closer until your body is vertical.
• Sinking into the shoulders with a compressed neck — push the floor away, shrug toward your ears and keep your elbows locked.
• Holding until your arms buckle — stop as soon as your form starts to break; if you come off the wall, lift one hand and turn sideways to land on your feet.

In the Handstand progression

1. 1Chest-to-wall handstand
2. 2Wall handstand shoulder tap
3. 3Handstand kick-up
4. 4Freestanding handstand

Standard to move on: 3 sets × 60s, two sessions in a row.