Wall handstand shoulder tap

From a chest-to-wall handstand, lift one hand at a time to tap your shoulder, training weight shifts plus shoulder strength and stability.

How to do it

1. 01Set up in a chest-to-wall handstand: hands about a hand-length from the wall, body straight, toes on the wall.
2. 02Push hard through one hand and shift your weight onto it, keeping that elbow locked and your hips still.
3. 03Lift the other hand off the floor, tap the opposite shoulder lightly and place the hand back down.
4. 04Settle your position, then switch hands — alternate sides every rep.
5. 05Keep breathing; when the set is done, walk your hands out and your feet down under control.

Common mistakes

• Hips and legs swaying with each tap — brace your abs and glutes and tap more slowly.
• Bending the support arm and sinking — lock it and push tall through that shoulder.
• Rushing the taps before you are steady — just lift the hand a few centimeters off the floor and build up.

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 × 10, two sessions in a row.