Best Wall Handstand Exercises - Get Strong Fast
Рет қаралды 31,159
Күн бұрынHandstands do not have to be difficult. The right progressions paired with the correct technical details will bring results quickly and without plateaus!
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This follow along class will teach you the best drills to learn alignment, gain upside down body awareness and handstand control. If you are starting out with handstands getting through this class will be a great challenge. If you are already able to stand without the wall this class will be ideal to perfect your form and precise technique.
Getting good at handstands won't happen over night. It takes precision, resilience and calculated efforts. The main issue that I see in athletes learning to handstand is that they try to get away from the wall too quickly. There is no point of training without the wall if you are not good at handstands yet. All you will do is jump and fall. At the wall every single set can be a success. At the wall you can systematically overload your body one step at the time. Stick to the wall and get good!
For best results come back and do this workout up to 4 days per week.
Handstands are very technical. The more time you can spend upside down the better!
Always warm up well and train responsibly.
Get to work
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Timestamps
00:00:00 Get your Handstand Today
00:01:31 Chest to Wall Shrug
00:02:38 Chest to Wall Lift
00:04:00 Core & Wrist Wall Walk
00:05:37 Lateral isolation on Back
00:07:29 L Single Leg Isolation
00:10:26 L Lateral Leg Isolation
00:12:36 Tuck Combi on Back
00:14:22 Wall Walk
00:15:47 Tuck Slide
00:18:17 Single Leg Tuck Isolation
00:20:48 Single Leg Straddle Isolation
00:23:16 Wall Handstand Finisher
@FistfulOfGabagool 10 ай бұрын
this is by far the best handstand specific channel on youtube. thanks for all the info 👍
@CoachBachmann 10 ай бұрын
I got you! My pleasure
@shivangkumar4520 7 ай бұрын
Very nice sir
@Charlie_Waffles 5 ай бұрын
@@CoachBachmann yes i can only say the same 👍🏻👍🏻 amazing tutorial 💪😎
@racoonfrenzy3617 10 ай бұрын
Just did the chest wall shrug and chest to wall lift. Even these are intense if done correctly 😅. Even as a pretty serious gymnast growing up, I’ve never seen these exercises before. They are so precise in hitting specific muscles and so i can already tell how awesome these are for improvement in form. Thank you!
@CoachBachmann 10 ай бұрын
Thats what its all about: Coming up with exercises that target the specific goal at hands!
@mohitpaul1992 10 ай бұрын
You are the best Handstand coach Coach Bachmann. Thank you !
@ahmetfarukcebeci7031 8 ай бұрын
You explaining each move, what the key points are, why is it so beneficial etc. in detail makes it a great workout. I am glad you chose this path and helping us reach those great workouts. I have just subscribed, please keep these coming
@amantin 9 ай бұрын
I proudly call you my Teacher! blessings
@pteronurabra 9 ай бұрын
The best tips ever!!! So helpful for beginners!!🔥Thank you so much
@rockotheshocko 8 ай бұрын
Thanks, Man! I’m recovering postoperatively from rotator cuff surgery and have been scouring for pieces of information like your tutorials and putting together what works. This is great and totally relevant to me. Thanks again!
@stephannaviavalencia8617 4 ай бұрын
Awesome routine, many thanks coach
@simonpowell6127 9 ай бұрын
Thanks, Coach. This was a great workout for me this morning. You know, I thought I was reasonably strong, but boy my forearms and shoulders feel the heat right now - in a good way, mind. So, you know, maybe not so strong after all. Will try to fit this into my weekly schedule 2-3 times a week and see how I am a month or so from now. Respect, Coach - the content you are delivering right now is just pure gold.
@ronanhughes9498 10 ай бұрын
Another great follow along Coach, love this series 🙌
@CoachBachmann 10 ай бұрын
Thank you (:
@charliecleanup 7 ай бұрын
Great as always thank you
@meditacionzen6731 9 ай бұрын
I already saw myself trying to do this routine tomorrow, it's great
@User_ML907 10 ай бұрын
Very helpful follow along. Thanks very mutch for sharing.
@CoachBachmann 10 ай бұрын
Any time!
@salvadorlopeztoro2251 4 ай бұрын
Muchísimas gracias por compartir tu trabajo estoy haciendo grandes progresos con el pino , es una de mis asignaturas pendientes en calistenia.
@teardrop720 Ай бұрын
Wow awesome, thanks so much for these drills!
@CoachBachmann Ай бұрын
My pleasure. Happy training
@zsolttrapp2585 10 ай бұрын
Thank you for putting this out for free! I got you back bending program, it’s great! I like that you mix some humor into these challenging workouts!
@CoachBachmann 10 ай бұрын
Haha just trying to make the hard stuff a little less hard ;)
@andreyzhiltsov2641 10 ай бұрын
super quality video. thanks once more for the info. I really look forward that you compose something of the similar quality about the pancake stretch to help achieve press to handstand
@CoachBachmann 10 ай бұрын
Soon my friend!
@gratefulgeoffrey4178 10 ай бұрын
I absolutely love the 4 step chest to wall lift! I'm new to your channel and really enjoying it.
@CoachBachmann 10 ай бұрын
Welcome to the channel :) glad you’re loving the drill! There are many more to come :)
@mr.noname6391 10 ай бұрын
I love these videos so much. Im going to do this workout after your press to handstand routine 3-4x a week. Ive been doing the press routine for only 5 days, and have already seen noticeable improvements to my alignment and control💪🏼 thank you for these videos!
@CoachBachmann 10 ай бұрын
Thank you! Make sure to tag me in your before and after clips!
@issentsov 10 ай бұрын
Just perfect, thank you
@northlondonkyokushinkatecl7674 10 ай бұрын
❤❤❤❤🙏.Will add that to handstand training🙏
@maansinghparihaar1386 10 ай бұрын
You have best tricks to hand stands bemade thanks Mr.👌👌👌👌👍👍🙏❤️💞
@gabrielbarstyle4839 5 ай бұрын
favorite improvement routine for the handstand
@abimanyu4636 5 ай бұрын
Ilike your videos, the instruction very crystal clear followed with great editing, hope your viewer and subscriber can grow more and faster
@monagh2104 2 ай бұрын
That was very helpful thanks
@CoachBachmann 2 ай бұрын
My pleasure! Thanks for watching
@SuperJackoz 6 ай бұрын
thank you
@user-en3sf9ji2y 10 ай бұрын
Interesting results after doing this routine for less than a week: I achieved 2 stalder press to straddle hs twice in a raw 😂😂 I'm so happy although these were not press drills. But I have also gained much more understanding in hs. Still working on the straight hs of course this will take some time and the drills r working very well.
@zoreket 10 ай бұрын
Just did this! Great one, but I’d say it’s for advanced beginners, not for beginners. Can’t imaging three years ago me doing these with good form. Thank you so much!!
@CoachBachmann 10 ай бұрын
Thanks. Glad you enjoyed it!
@luisssada5671 9 ай бұрын
¡Gracias!
@CoachBachmann 9 ай бұрын
Thank you brother. Really appreciate this!
@vickyfitt503 8 ай бұрын
Good tips bro tq ❤😂😂 you
@marquespereiraflavio7567 10 ай бұрын
I WILL TRY THIS ONE. 😉
@lormissa 10 ай бұрын
This the best handstand tools ever I did it and will do every other day, I still have fear from falling though 😅
@user-en3sf9ji2y 10 ай бұрын
Should I also include chest to wall conditioning 60sec hold? And the toe pulls?
@AmitKumar-wb7ku 10 ай бұрын
Great explanation..😍 One day, you will achieve more than 1million subscribers..💯 you deserve more than millions❤
@CoachBachmann 10 ай бұрын
Thank you my friend!
@user-en3sf9ji2y 10 ай бұрын
Yeeyy🎉 this is what I've been waiting for! Absolute gold. My goal is to really nail that straight hs. I can do really cool presses to hs and cool contortion hs (фигурные) but still can't hold a stable straight hs (max 20-25sec but the form is not really straight). I think that this video contains it all even for those who have been into hs for a longer time but need to improve on straight hs🎉🎉🎉
@CoachBachmann 10 ай бұрын
Honestly, work through this 3 times a week for the next month and the entire game will change for you. You’ll see!
@user-en3sf9ji2y 10 ай бұрын
@@CoachBachmann I'm dedicated couch I will do this every single day ☺️ I already train hs every single day so this is a great adjustment for my training
@user-en3sf9ji2y 10 ай бұрын
@@CoachBachmann I'm so inspired by you coach thank you so very much for this video 🙏🙏🙏
@dale7431 28 күн бұрын
Great video! For me, it would be helpful to know how to recover from falling over onto my back.
@CoachBachmann 14 күн бұрын
First rule is not to fall oneot your back. Through focused training you will learn to fight against falling towards your back. Use your fingertips and push them into the floor. You need to learn for how long you can fight and when you have to bail out. To bail out try learning basic floor acrobatics such as cartwheels etc. I have a very old video looking into how to bail: kzfaq.infoB9N6ELkTLqk
@dale7431 13 күн бұрын
@@CoachBachmann Thank you, sir!
@strugglemovement5286 10 ай бұрын
Best thing that happened this morning i practiced it…. Waiting for the HSPU conditioning workout.
@CoachBachmann 10 ай бұрын
Thats planned for later this month. I already filmed it. I am sure you'll love it!
@strugglemovement5286 10 ай бұрын
Love it coach
@netanelostrov3425 3 ай бұрын
Such an amazing video!!! Can you please make a video about strengthening the wrists/rehabilitating them? Thanks! Nate
@CoachBachmann 3 ай бұрын
Hey Nate. Have a look at the video below. 👇 It’s not exactly what you’re looking for as it focuses a lot on the shoulders but it will give you a good idea about things to do for your wrists. Let me know if you have specific questions kzfaq.info/get/bejne/hZyelbt7p72qc4k.htmlsi=7dUocYyFOg9pPjeZ
@netanelostrov3425 3 ай бұрын
I can’t believe you answered so quickly!! I’m such a big fan:) Thanks for doing all that you do! You’re really an inspiration. I was also wondering if you also give classes?
@CoachBachmann 3 ай бұрын
@@netanelostrov3425 I’m actually teaching classes in LA. Gearing up to open a gym here. Additionally I travel for workshops and retreats. I’ll be in Vegas in a month. Where are you located?
@netanelostrov3425 3 ай бұрын
That’s so awesome that you’re opening a gym! I have family in the US, but I only get there about once a year:( I live in Israel (Jerusalem).
@CoachBachmann 3 ай бұрын
@@netanelostrov3425 make sure you come visit next time you’re in the US
@oliverzhao1005 10 ай бұрын
COOL
@mr.noname6391 9 ай бұрын
at 16:24 you say the shoulders shouldn't come forward, but i can never stop this from happening. how should i fix this?
@user-en3sf9ji2y 10 ай бұрын
I have an important question when doing this drills: how to avoid ribs flearing out?
@humble_integrity 10 ай бұрын
such amazing content. thank you for sharing, you unblocked a lot of issues i'm having. do you have a course?
@CoachBachmann 10 ай бұрын
I have a few courses online and I am working daily (literally constantly at the moment) on creating new and updating old ones. Have a look at www.coachbachmann.com
@user-en3sf9ji2y 10 ай бұрын
After trying this exercises for two days now I find straddle single leg isolation on the wall easier than the tuck one because with the tuck I need to move from the lower spine to a bigger arche but in straddle I can keep the spine and hips unchanged
@CoachBachmann 10 ай бұрын
Instead of arching your back for these place your shoulders slightly towards the front. Dont pull your knee too low and keep your lower back straight/immobile
@Parms 10 ай бұрын
After my first session of this, my handstands felt different in a good way. I was able to control myself up more and hold it.
@CoachBachmann 10 ай бұрын
Imagine what the next 10 sessions will do!!
@Parms 10 ай бұрын
@@CoachBachmann hopefully my shoulders will become strong enough to perform the drills properly. I recorded myself and my form was quite poor. I had to come down then back up again midway through some of the sets.
@whoiamagain 10 ай бұрын
Would love follow along for handstand push ups
@CoachBachmann 10 ай бұрын
Would love for you to wait til about Tuesday ;) I got a beginner friendly and a more advanced follow along workout planned for the coming week
@whoiamagain 10 ай бұрын
@@CoachBachmann 🙏 respect
@user-sp8nq4up2o 9 ай бұрын
Front lever?
@strugglemovement5286 10 ай бұрын
Why not some videos on warm up and joint preparation video in upcoming days?
@CoachBachmann 10 ай бұрын
Haha absolutely. Probably not “in the upcoming days” as production does take a bit more than a day or 2 and I’m in the road but a big handstand warm up follow along is absolutely on the cards
@jjjjermie 10 ай бұрын
great video love the in-depth explanation but it’s a bit long to add to my daily routine. i can hold at least a 10 sec handstand with a 40% kick up success. i’m working on opening up my shoulder line while trying to learn tuck HS, straddle HS, and press HS. could i just practice the L single leg isolation 7:30 , L lateral leg isolation 10:30 , tuck slide 15:50 , single leg straddle isolation 20:50 and wall HS finisher 23:40 ?
@CoachBachmann 10 ай бұрын
Yes absolutely that’s a great approach. I have a short about wall handstand slide aways. Add 3 sets of 2-3 into your training as well. Make sure to play the video in the background when ever you train handstands tho ;) it’ll help my channel haha
@jjjjermie 10 ай бұрын
@@CoachBachmann I’m on it coach🫡 I’ve done the drills 2 times so far with your video in the background and my shoulders were on fire after. I can already feel my shoulders opening up more with proper position. Can’t wait to see my progress by end of year. Thank you so much for sharing your knowledge
@Siya_star29 10 ай бұрын
Hey coach, just wanted to know how long should a Handstand routine workout be for efficient progression? (Maximum time and minimum time a day). P.S training it 3 time a day.
@CoachBachmann 10 ай бұрын
Hey. This is a rather complex question to answer. I do talk about this in detail in my podcast episode how to handstand. I recommend checking it out. The entire episode has time stamps so you can just listen to the sort you care for
@Akib-pn6wp 10 ай бұрын
Hey coach I want to get started for the one arm handstand Can you tell what are the prerequisites and how to master them to get started for the one arm handstand
@CoachBachmann 10 ай бұрын
Hey. To get started with working efficiently towards the oahs you wanna be stable on 2 hands ;) bringing 1 leg out towards the side and back should not be a big problem. I have a short specifically about that. Have a small browse. I’m sure you’ll find it. I have a program on my website called one arm labs. The first stage of this program focuses a lot on catching up on the basics. Check it out :)
@Akib-pn6wp 10 ай бұрын
@@CoachBachmann how to access your website
@CoachBachmann 10 ай бұрын
@@Akib-pn6wp coachbachmann.com
@nikhilsrl 2 ай бұрын
What's the use of the straddle work? How does that help with a handstand?
@CoachBachmann 2 ай бұрын
Hey! Good question. I did not explain this well in the video. Thanks for pointing this out! So there are a few reasons why training straddle is helpful for handstands. First one is that in a straddle handstand your body is not as long and with that your center of mass stays closer to the ground. This makes your handstand easier to hold. The legs in a straddle can also function like airplane wings to hold you up and help you balance. Further down the line in your handstand journey you will want to be able to open 1 leg at the time to the side. This will add more weight on one shoulder allowing you to push further and eventually even learn to one arm handstand.
@nikhilsrl 2 ай бұрын
@@CoachBachmann Thanks Coach.
@matteomariani7070 8 ай бұрын
Any way to improve the flexibility necessary for the L-shape😢?
@CoachBachmann 8 ай бұрын
You gotta stretch your hamstrings!
@martinhinkelmann9487 4 ай бұрын
❤❤❤❤❤❤
@user-en3sf9ji2y 10 ай бұрын
So in tuck it's more like sticking the butt out to not go into ppt?
@CoachBachmann 10 ай бұрын
Yes. Slight anterior pelvic tilt. Never ppt
@jorgecoronel3058 6 ай бұрын
Yea watching this video didnt seem to hard but then i couldn’t even finish the workout. Every-time you hit us with the “see that wasn’t to bad” i was like “your an animal.”
@badrjafar7959 10 ай бұрын
thanks for the tutorial, from my experience i found out that the kick up is the hardest part of the handstand I've tried the split legs kick up first but i couldn't catch it with clean L shape form although i have good hamstring flexiblity i could hold it on the wall but when i try it freestanding I can't catch the balance, now i kick and i try to close my legs together but I'm still struggling to hold it sometimes i catch it for like 5s but usually when i kick up with a friend assisting me i can hold it up to 20s good form, what do you suggest?!
@CoachBachmann 10 ай бұрын
The kick up to handstand is the hardest part. The issue with all dynamic mounts is that you lose control for a moment. For a short period of time you are fully blind. You need to catch a dynamic force in a position that is rather new to you. Difficult to say the least. I recommend getting overly stable at the wall and working on leg transitions (straight straddle straight and lower to tucks) the better you get at handstands the smaller the blind spot gets when you jump up
@User_ML907 10 ай бұрын
What helped for this issue is not to focus a lot on balance but kick with the intention to bail out or walk a bit with my hands and then fall safely. Keeping doing this helps to get awarness and connections to get some balance. By the way this channel and today video pricesily will get there in no time as it will help with strenght body awareness and movement coordination.
@erikjohnson7484 14 күн бұрын
This is extremely difficult for me. I’ve been trying handstand workouts for about two years
@CoachBachmann 14 күн бұрын
Hey, that is fair. Let's start you off a bit easier! I am actually editing a beginner handstand follow along course this week. The goal is to build up the strength, coordination and confidence to do the first handstand against the wall. I think you will like this one a lot. Stay tuend!
@vincent4254 10 ай бұрын
Omg I found I can't do L handstand. I'm just too scared to straighten my legs to put my butt right over my head. Feels like I'm about to fall forward. How can I make my brain believe this isn't that bad?
@CoachBachmann 10 ай бұрын
Well your brain might know a thing or two ;) maybe you’re not ready yet. Maybe you are not strong enough yet?! Start with your feet on a table instead of placing them on the wall. That will make things significantly easier! Build strength, coordination and confidence there. Then come back to the wall in a week or two and instead of starting in a perfect L with your legs in a 90 degree angle place your feet higher on the wall in a 45 degree angle
@vincent4254 10 ай бұрын
@@CoachBachmann many thanks! Your handstand tutorial videos have been the most helpful to me.
@user-cv6rg7wd6n Ай бұрын
I just can’t get back up the wall after the first wall walk. I come down to the plank and then can’t go back up! 😮
@CoachBachmann Ай бұрын
Instead of walking back up come closer to the wall with your feet on the floor. Now jump up and then walk away. You can train like this to build muscle. This week you do 1 full one and 1 partial. Next week 1 full and 2 partial. The week after you do 2 full ones 👊
@user-cv6rg7wd6n Ай бұрын
@@CoachBachmann thanks!
@Talhasarwar47 10 ай бұрын
I can hold 1 min free standing HS with almost proper line so my question is why I am still afraid of kicking into handstand in free space like in open ground or hill areas. I can’t just leave wall😫
@perotal 10 ай бұрын
So you don't have a freestanding HS
@CoachBachmann 10 ай бұрын
Instead of looking at the mount as a kick think of it as a press. Get strong. Learn to hspu and learn to press to handstand. Proof to your brain that you are on control and that NOTHING can happen to you!
@CoachBachmann 10 ай бұрын
@@perotal maybe free off the wall but he uses the wall to get into it?!
@perotal 10 ай бұрын
@@CoachBachmann that makes sense!
@Talhasarwar47 10 ай бұрын
@@CoachBachmann ok all I need is to build confidence👌
@The_Hybrid_Grubber 10 ай бұрын
😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍
@brucehelppie6119 10 ай бұрын
i know what my morning workout will be...
@CoachBachmann 10 ай бұрын
amazing. let me know after how you like it!
@brucehelppie6119 10 ай бұрын
@@CoachBachmann I’ve been doing your press to handstand workout. That is way hard, I’ve been doing handstand training for 3 years, so I have a little bit of a base. I think this one I will be able to do, maybe not all the exercises.
@CoachBachmann 10 ай бұрын
@@brucehelppie6119 probably not all the drills on the first try but we are here to train after all!!
@brucehelppie6119 10 ай бұрын
@@CoachBachmann your coaching is gold...
@brucehelppie6119 10 ай бұрын
@@CoachBachmannI did it. Maybe 25% of it. Gotta start somewhere. 🥴
@DavidArthurScott 3 ай бұрын
My god what an excellent video! 🎉 I learned about 8 new exercises!
@CoachBachmann 3 ай бұрын
Thank you!! Stick around. There are so many more to come!!!
@DavidArthurScott 3 ай бұрын
@@CoachBachmann subscribed! Excellent coaching material. Surprised you don’t have millions of subs you were built for this!
@CoachBachmann 3 ай бұрын
@@DavidArthurScott *don’t have a million yet ;)
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