If the closest you’ve come to a handstand is falling onto your hands and knees, don’t worry—even Brent Fikowski, the second-place finisher at the 2017 CrossFit Games, had difficult learning the skill.
“I was never a gymnast, and when I first started CrossFit I was hopeless at walking on my hands,” he says. “Since then, after a few years of practice and more than a few epic fails, I have been able to win events at the CrossFit Games and Regional level that have included handstands.”
5 CrossFit Workouts to Help You Master the Handstand
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Press and Hold
3 rounds, for quality:60 feet Walking Lunges With Kettlebell Held Overhead 6 Narrow-Grip Overhead SquatsOverhead walking lunges and narrow-grip overhead squats help you develop the necessary strength and overhead positioning, Fikowski says. But that may may not be enough, he warns: “If you lack flexibility in your shoulders, you will have to shift your bodyweight’s center of mass to compensate—so stretch your chest, stretch your lats, and stretch your triceps.”Once you’ve got the strength and flexibility, “GET UPSIDE DOWN!” he says. “Hold yourself up against a wall, then do it again facing the wall. Try to walk, try to walk sideways, try to walk on your hands backwards. Try these things in a safe environment ideally with some pads and mats to catch you when you fall.”
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The Progression
25-yard Pike Bear Crawl 20 Shoulder Taps with your feet on a box 30 sec. – 60 sec. Handstand Hold against the wall 10 Handstand Hold Shoulder TapsThis workout comes from Austin Malleolo and Denise Thomas, both trainers at Reebok CrossFit One and members of the CrossFit HQ Seminar Staff. Their advice: “Master one skill before advancing to the next, which will reduce the risk of injury and improve your skills over the long-term. And remember to always squeeze your core when inverted.”
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The Angry Crow
3 rounds, for quality:Hollow Hold Wall-Facing Shoulder Taps Crow HoldStart with 30 seconds of each of the above movements and work up to a minute of each, says Sam Orme, the owner of CrossFit Virtuosity in Brooklyn. “You can be any distance from the wall for your shoulder taps [an angle is advisable at the beginning],” she says. “Focus on achieving a straight body line from your hands all the way to your toes.”
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Inverted Tabata
Part I:Tabata (20 seconds on, 10 seconds off): 8 rounds of Wall-Facing HandstandPart II:As many reps as possible:Put a 25-lb plate flush against the wall and kick into a handstand with both hands on the plate. Then, move your left hand onto the ground. Then, your right. Then, move your left hand back onto the plate. Then, your right. Repeat as many times as possible.This progression comes from Beau Whitman, a CrossFit coach and former gymnast. The workout will help you build both strength and the coordination to move your hands when inverted.
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Party Rock
3 rounds, for quality:1-minute Bar Hang 20 Hollow Rocks 5 Wall WalksThis workout comes from Alec Smith, a CrossFit Games competitor and the creator of perhaps the filthiest handstand obstacle course we’ve ever seen.For the first part, he recommends holding an object between your legs, which will help you activate every muscle in your body, the same way a handstand should feel. For the hollow rocks, “think about scooping out your chest (upper back) as much as possible to form that solid hollow position.”For your wall walks, it’s OK if you can only get to a half-handstand. The important thing is to pause for 2-3 seconds on the wall and focus on staying tight.
60 feet Walking Lunges With Kettlebell Held Overhead 6 Narrow-Grip Overhead Squats
Overhead walking lunges and narrow-grip overhead squats help you develop the necessary strength and overhead positioning, Fikowski says. But that may may not be enough, he warns: “If you lack flexibility in your shoulders, you will have to shift your bodyweight’s center of mass to compensate—so stretch your chest, stretch your lats, and stretch your triceps.”
Once you’ve got the strength and flexibility, “GET UPSIDE DOWN!” he says. “Hold yourself up against a wall, then do it again facing the wall. Try to walk, try to walk sideways, try to walk on your hands backwards. Try these things in a safe environment ideally with some pads and mats to catch you when you fall.”
The Progression
25-yard Pike Bear Crawl 20 Shoulder Taps with your feet on a box 30 sec. – 60 sec. Handstand Hold against the wall 10 Handstand Hold Shoulder Taps
This workout comes from Austin Malleolo and Denise Thomas, both trainers at Reebok CrossFit One and members of the CrossFit HQ Seminar Staff. Their advice: “Master one skill before advancing to the next, which will reduce the risk of injury and improve your skills over the long-term. And remember to always squeeze your core when inverted.”
The Angry Crow
3 rounds, for quality:
Hollow Hold Wall-Facing Shoulder Taps Crow Hold
Start with 30 seconds of each of the above movements and work up to a minute of each, says Sam Orme, the owner of CrossFit Virtuosity in Brooklyn. “You can be any distance from the wall for your shoulder taps [an angle is advisable at the beginning],” she says. “Focus on achieving a straight body line from your hands all the way to your toes.”
Put a 25-lb plate flush against the wall and kick into a handstand with both hands on the plate. Then, move your left hand onto the ground. Then, your right. Then, move your left hand back onto the plate. Then, your right. Repeat as many times as possible.
This progression comes from Beau Whitman, a CrossFit coach and former gymnast. The workout will help you build both strength and the coordination to move your hands when inverted.
This workout comes from Alec Smith, a CrossFit Games competitor and the creator of perhaps the filthiest handstand obstacle course we’ve ever seen.
For the first part, he recommends holding an object between your legs, which will help you activate every muscle in your body, the same way a handstand should feel. For the hollow rocks, “think about scooping out your chest (upper back) as much as possible to form that solid hollow position.”
For your wall walks, it’s OK if you can only get to a half-handstand. The important thing is to pause for 2-3 seconds on the wall and focus on staying tight.
