equipment

Bodyweight

sets

3

reps

3-8

rest

2-3 min

1. Place your hands on the floor about shoulder width from a wall.
2. Kick up into a handstand with your heels resting lightly on the wall.
3. Stack your hips over your shoulders and your shoulders over your hands.
4. Squeeze your glutes and brace your midsection.
5. Set your head in a neutral position with eyes toward the floor.

1. Lower yourself by bending your elbows.
2. Keep your elbows tracking slightly forward rather than flaring wide.
3. Descend until the top of your head lightly touches the floor.
4. Press back up until your arms are fully extended.
5. Keep your body stacked and the wall contact light throughout.

Inhale as you lower, exhale as you press back up. Keep repetitions short so you are not inverted for long.

• Use the wall for balance only — do not rest your full weight on it.
• Keep your body stacked rather than arching through the lower back.
• Place a folded mat under your head while learning the depth.
• Build up with pike push-ups before attempting these.
• Come down under control rather than falling out of the position.

• Arching the lower back so the body bananas away from the wall.
• Letting the elbows flare straight out to the sides.
• Attempting these before a solid overhead press and wall handstand hold.
• Dropping the head to the floor rather than lowering to it.
• Kicking up without checking the space around you.

From arms fully extended to the head lightly touching the floor. Reduce the range with a mat or partial reps rather than losing the stacked position.