Wall handstand

A handstand hold with your feet supported on a wall, building shoulder strength, core control and balance upside down.

How to do it

1. 01From a high plank with your feet at the base of the wall, walk your feet up and your hands in until you are close to vertical, chest facing the wall.
2. 02Lock your arms with hands shoulder-width apart, push the floor away so your shoulders rise toward your ears, and grip the floor with spread fingers.
3. 03Squeeze your abs, glutes and legs and pull your ribs in so you form one line from wrists to toes.
4. 04Keep breathing in short, steady breaths; when you tire, walk your hands out to come down under control.

Common mistakes

• Arched back with a loose core — pull your ribs in and squeeze your abs and glutes.
• Sinking into the shoulders — push the floor away and shrug up toward your ears.
• Holding your breath — keep breathing in short, steady breaths.

In the Vertical push progression

1. 1Pike push-up
2. 2Wall walk
3. 3Wall handstand