Handstand Walk for Beginners

Ready to walk on your hands for the first time? Handstand Walk for Beginners is a focused 6-week progression program designed to take you from solid handstand holds to confident handstand walks. Whether you're just kicking up or trying to connect your first few steps, this plan gives you the structure, drills, and support to make it happen.

With just 3 sessions a week, each 30 minutes long, this add-on program fits easily alongside your current training routine—and gets you moving, fast.

Get Your First Handstand Walk offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

🗓️ Sample Programming – Week 1 / Session 1

Prep (9 min)
3 rounds:

• 20m out & back bear crawl
• 30 sec plank hold
• 30 sec T-spine opener (foam roller or wall ball)
• 30 sec banded tricep stretch (each arm)
  

Activate your shoulders, engage your core, and prep for balance work.

Strength (14 min)

• 1 set: Max effort nose-to-wall handstand hold (Test)
• Rest 3 minutes
• 3 sets:

  • 20 hollow rocks
    Rest 30 sec

  • Accumulate 60 sec nose-to-wall handstand hold
    Rest 30 sec

Builds core stability, body awareness, and wall confidence.

Skill (5 min)
EMOM x 5 minutes:

• 2–3 handstand kick-ups
• Use wall support or try freestanding
  

Kick-ups are your foundation for walking—practice makes consistent.

Finisher (2 min)

• 30 sec wrist stretch
• 30 sec with fingers turned toward you
  

Protect your wrists after load-bearing movements.

🏋️ Required Equipment:

Dumbbells or kettlebells, Box or bench, Foam roller or wall ball, Resistance band