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Shoulders · Advanced

Handstand Walk

Advanced inverted locomotion using alternating hand steps with active shoulders and trunk control.

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Handstand Walk demonstration

Exercise overview

Training details

ShouldersTricepsCore

Equipment

Bodyweight

Sets × time

4 × 20 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Kick into a balanced handstand with the elbows straight and shoulders strongly elevated.
  2. 02Brace the trunk, keep the legs in a controlled balance position, and look between the hands.
  3. 03Shift your weight slightly onto one hand and move the opposite hand forward a short distance.
  4. 04Transfer the weight smoothly and continue with alternating small hand steps.
  5. 05Maintain active shoulders and come down safely before balance, wrist control, or body alignment breaks.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWall WalkEasier regressionWall Handstand HoldRelated variationWall Handstand Shoulder TapRelated variationWall Facing Shoulder TapRelated variationIsometric Box HandstandRelated variationHandstand Shrug

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBear CrawlComparable substituteLinear Plank WalkComparable substituteForearm HeadstandComparable substituteHand Stand Push Up

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