For TimeMetconGymnasticsBenchmark
Handstand Walk
Gymnastics
Solo
Workout Details
For Time
For Time:
280 ftHandstand Walk
Coaching Tips
Strategy
- 1Start slow to establish a solid balance before picking up speed.
- 2Focus on maintaining a stable core to support your balance while walking on your hands.
- 3Use small, controlled steps to enhance efficiency and prevent fatigue.
- 4If you begin to lose balance, don't hesitate to drop down and reset instead of risk falling.
Safety Considerations
Technical Focus
Ensure proper hand placement and shoulder engagement to avoid falling or straining.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Focus on getting the heart rate up.)
Shoulder Mobility:
- Wall Shoulder Stretch - 1 min each side(Stretch shoulders to prepare for the handstand.)
- Wrist Flexor Stretch - 1 min(Loosen up the wrists for support during the handstand.)
Activation Drills:
2 rounds- 30 sec Handstand Holds (against wall)(Get comfortable being upside down.)
- 5-10 steps Walking on Hands (assisted)(Practice walking on hands with wall support for safety.)
Scaling Options
Intermediate
Reduce distance to 180 ft (60 m) and/or perform handstand runs with a wall for support.
- 1
handstand walks
Reduce distance to 180 ft (60 m) or continue practicing walks against wall.
Scaled
Focus on handstand holds and handstand walking drills.
- 1
handstand walks
Perform handstand holds for time or wall walks.