How to perform Bodyweight Wall Handstand with proper form

Starting Position

1. Setup: Start in a plank or downward-dog shape with the balls of your feet against the base of the wall and your hands on the floor a couple of steps out from it.
2. Entry (chest-to-wall): Walk your feet up the wall while walking your hands in toward the base, until your chest and hips face the wall.
3. Body: Stack your shoulders over your wrists with arms locked straight.

Movement

1. Entering the Hold:

   • Walk your feet up the wall and your hands in toward the base until your body is vertical.
   • Press the floor away and reach tall through your shoulders.

2. Holding:

   • Keep your body in one straight line from wrists to toes, ribs tucked and glutes tight.
   • Press through your fingertips and keep your arms locked.
   • Hold for the target time, breathing steadily.

3. Exiting the Hold:

   • Walk your hands out and your feet down the wall under control.
   • Step back to kneeling rather than dropping.

Key Points

• Chest-to-wall keeps you in a tall, straight line - the position that transfers to free-standing.
• Push the floor away the whole time; do not let your shoulders sag toward the ground.
• Keep a hollow body and avoid arching your lower back into the wall.