Handstand Wall Pike Holds
Starting Posture
Start in a plank position with your feet against a wall and arms straight.
How to Exercise
Slowly walk your feet up the wall until your body forms an upside-down L shape. Keep your core engaged and focus on maintaining a straight line from your wrists to your hips.
Breath Control
Inhale deeply through your nose as you walk up the wall, and exhale slowly through your mouth as you hold the pike position.
Common errors
The most common mistake is letting your hips drop towards the wall, which can cause strain on your lower back. Another common error is overarching your lower back, which can lead to discomfort in the spine.
Weights
Grips
Variations
To make the exercise easier, you can bend your knees slightly or ask a partner to support your legs. To make it more challenging, try lifting one leg off the wall or adding ankle weights.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on pressing your hands into the ground to relieve pressure on your wrists. Keep your shoulders away from your ears to prevent straining your neck.
Cautions
Avoid arching your back or letting your hips sink towards the wall. If you feel any discomfort or pain, come out of the position immediately.