Handstand, Wall Facing, Slide to Tuck

Описание: The wall facing slide to tuck handstand is a useful drill for building shoulder strength and mobility. The primary focus of this drill is to keep the shoulders elevated and open while you flex the knees and hips to move towards a tuck shape.

It is important to note, the secondary goal is to have the thighs parallel to the floor in the tuck handstand. The more you flex the knees and hips and drag the feet down the wall greater the pressure will be on the shoulders. Only flex as far as you are able to maintain and open shoulder angle with the shoulder elevated.

Place a stick on the floor roughly 20cm away from the wall. Perform a wall walk that bring the palms of the hands to the touch the stick. Set a tight hollow body shape; toes pointed, feet together, knees locked, a strong posterior pelvic tilt, the ribcage pulled down, the shoulder angle open, and the elbows locked.

Make sure the eyes are stacked vertically above the stick. You will need to push the head between the arms, form a side view the ears should be covered by the shoulders. Next, make sure the elbows and shoulders are vertically stacked above the wrist and you're not leaning the shoulders past the alignment point.

Actively push down with the shoulders so that the shoulder blades are elevated. There should be no daylight between the shoulders and the ears. It's important that you maintain shoulder elevation for the entire set.


As you flex the hips and knees to drag the feet down the wall, do not allow the shoulder to move forward. Continue to push down into the floor and imagine you're trying to close the angle between the thighs and the chest. The eyes should stay vertically stacked above the stick.

The aim is to bring the thighs down to be parallel or slightly below, but remember you must stop at the point where your shoulder stay elevated and open. Hold your bottom position for the prescribed time and then slowly extend the knees and hips to return to the straight handstand.

Perform the specified number of repetitions and enjoy the shoulder burn.