Is the handstand walk a fundamental movement? No.
It's cool? Yup.
It allows you to bully even outside the gym (beach, in line outside the disco - when it will be possible - in the living room during the aperitif on zoom)? Of course yes.
Can it happen in wods? Yes (see end of article)
Is there a chance that you will find it at your first competition? Maybe.
Index
Let's learn to walk on hands: bad news first
Second bad news: not really practical. You really have to get the proverbial backside.
Third (and last) bad news: there are no "scalable" exercises to get to an honorable walk (and without leaving some musata on the ground).
Hard, huh?
Now the good news: the progression for the handstand walk
First step: handstand to the wall ...
... but unlike the classic handstand hold: here the nose goes towards the wall. Together with the feet, it is the only contact with the wall. You get there by doing a wall climb, core always contracted. In the final position you will have feet together and stretched out.
Before moving on to the next step, you will need to have 30 seconds of wall-to-wall hold. Breathe. It is also an excellent heating.
Second step: Shoulder tap
Shoulders must be solid during all that is handstand. Here we are familiarizing ourselves with lifting a hand off the ground - it will be used for walking, right? Start by raising one hand a little. Gradually you will come to touch the other shoulder.
Aim for series of 15-20 uninterrupted taps.
Third step: Hip tap
As above, but you have to get to touch your hips. It requires developing much more control, stability, coordination, and above all it asks the arm that supports the entire weight of the body for a greater effort.
See you when you pass the 10 consecutive taps and tied together!
Fourth step: Handstand hold… off the wall!
Small pushes with your feet to get away from the wall, and learn what it means to be "unprotected". Keep your hands far enough away from the wall - you'll find yourself better off later.
Fifth step: walk away
Detach yourself from the wall with your feet, shift your balance forward - slowly - and as you feel your body "push" forward, use your hands to follow the direction.
Tips: small steps, feet together, tight buttocks. The rule is that the stiffer you are, the less you risk falling on the ground.
Sixth step: welcome to the handstand walk!
When you are comfortable with the walk away, the handstand walk is practically yours. Now it is a matter of continuing with the training routine to improve stability, control and distance traveled.
Davide, can you give us a couple of WODs?
Of course! Here they are.
Wod to train taps
EMOM. Every minute you go up to the handstand, and do 16 tap - shoulders or hips depending on your level
Atlas
In time, 5 rounds of:
30 kettlebell swing (24 / 16kg)
20 pull up
10 meters of hadstand walk
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