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Shoulders · Advanced

Wall Handstand Hold

Wall Handstand Hold for isometric control focused on shoulders.

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Wall Handstand Hold demonstration

Exercise overview

Training details

ShouldersCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Place the hands on the floor a short distance from the wall.
  2. 02Kick up or walk the feet to the wall with the body stacked over the hands.
  3. 03Push tall through the shoulders and keep the ribs pulled in.
  4. 04Use the wall lightly for balance instead of resting the whole body on it.
  5. 05Step down safely before the lower back arches or shoulders sink.

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Variations

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

Harder progressionWall Facing Shoulder TapHarder progressionWall Handstand Shoulder TapRelated variationWall WalkRelated variationIsometric Box HandstandHarder progressionHandstand ShrugHarder progressionHandstand Walk

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Alternatives

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

Comparable substituteForearm HeadstandComparable substituteHand Stand Push UpComparable substituteBear CrawlComparable substituteLinear Plank Walk

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