Handstand Walk Development Drills

Handstand walking isn’t just a fun skill—it’s an incredible way to build strength, stability, and control in your entire body!

Whether you’re aiming to master the skill itself or just want to develop a stronger core, shoulder girdle, and overall body awareness, handstand progressions are a great investment in your fitness.

& the BEST part?

Handstand training is accessible at all fitness levels!

You don’t need to be able to walk on your hands right away—simply practicing the progressions will improve your balance, coordination, body alignment, and overall fitness over time.

 

 

Why Train Handstand Walks?

Handstands challenge your trunk stability, shoulder strength, and mobility in a way that few other exercises can.

The key benefits include:

• Core Strength – Engaging your core to stay balanced in an inverted position builds incredible trunk control.

• Shoulder Stability – Keeping your shoulders stacked and active strengthens the muscles around your shoulder girdle, reducing injury risk.

• Body Awareness – Handstand drills force you to be mindful of your positioning, improving overall coordination.

• Scalability – Whether you’re just learning or refining your skills, there are progressions for every level.

 

 

Key Coaching Tips for Every Handstand Drill

No matter which variation you’re practicing, keep these fundamentals in mind:

1. Hand Placement – Set your hands shoulder-width apart for better balance and support.

2. Stack your Shoulders – Align your shoulders over your elbows and wrists to maintain a strong structure.

3. Straight Arm Position – Keep your arms locked and actively engage your shoulders by pushing away from the floor.

4. Hip & Shoulder Alignment – Keep your hips in line with your shoulders if using an elevated surface like a box or bench.

5. Square Your Body – Whether you’re kicking up to a wall or working on freestanding drills, keep your hips and shoulders squared to the floor or straight ahead to minimize side-to-side shifting.

 

 

Drills to Improve Your Handstand Walk

Now that you understand the fundamentals, here are some drills to help you develop the strength, stability, and confidence needed for handstand walking:

1. Wall Walks – A great way to build overhead strength and get comfortable being upside down.

2. Box Shoulder Taps – Elevating your feet on a box and tapping your shoulders one at a time builds balance and control.

3. Freestanding Drills – Practicing self assisted freestanding handstand drills (even for a few seconds at a time) improves balance, muscle endurance, confidence, body awareness, and more.

4. Handstand Walks Against the Wall – Walking sideways or forward with wall support helps you develop coordination.

5. Spotted Handstand Walks – Have a partner assist as you take small steps forward to build confidence.

 

 

Ready to Get Started?

Handstand walk training takes patience and consistency, but the benefits are well worth the effort.

No matter where you’re starting, these drills will help you build the strength, stability, and control needed to progress.

Want to see these drills in action?

Check them out on my YouTube channel [HERE]!