Handstand Walks and Variations for Handstand Conditioning

October 27, 2015 by VAHVA Fitness

In this article we will go through different handstand variations and handstand walks to improve your handstand conditioning. Handstand walks are a fun and an effective way to improve the quality of your handstands.


It's one thing to learn how to stand on your hands, but it's a whole different ball game to develop a handstand which is completely straight line with open shoulders.

Then, it becomes a new obstacle to learn how to play around with different handstand variations or learn how to do handstand walks. 

straight handstand

A proper handstand is a straight line from your hands to toes. The ongoing process of the handstand is to develop the best possible line you humanly can. 

Why? It will improve your mobility, allow you more range of motion, and it will look much better.

Open shoulders and fixing posterior pelvic tilt are the keys for a perfect handstand.

Open shoulders mean that the angle of your hand in relation to your trunk is as close to 180 degrees as possible.

Fixing posterior pelvic tilt means your glutes and abs are squeezed in, and your hips and glutes are in a nice straight line with the rest of your body. 

Form tips:

  • Push your shoulders to your ears.
  • Squeeze your abs and glutes in to fix the posterior pelvic tilt. 
  • Keep the weight in the middle of your palms. In case you are falling forward, use your fingers for balance. In case you are falling backwards, bend your arms a bit and shift the weight on your palms. 

Handstand Variations

In addition to perfecting your straight handstand, you can play around with different variations to further improve your strength, mobility, and balance. 

Tuck Handstand

tuck handstand

With tuck handstands, you are lowering your legs to a 90 degree angle. 

This will greatly challenge your balance and strength in your shoulders and abdominals.

The next step is to straighten the legs.

Hollowback Handstand

hollowback handstand

With hollowback handstand you are lowering your legs behind your body.  This variations requires open shoulders and the ability to really push your head in front of your shoulders.

Hollowback handstand is an impressive looking feat, that will also develop tons of mobility and strength.

Handstand Walks for Handstand Conditioning

Handstand walks are a great and an effective way to strengthen your shoulders and improve your overall handstand balance and coordination. 

Forward and Backwards Handstand Walk

handstand walks
handstand forward walk

With handstand walks you are moving forward and backwards while balancing with your hands.

You will find out that moving forward is actually easier than balancing the handstand in place.

Moving backwards instead is much harder than either one. 

Side Handstand Walk

handstand walk side
handstand side walk

When you move sideways while holding a handstand, it's much easier to keep your body in a nice straight line. However, the movement is much harder and requires a great deal of strength and coordination. 

Practicing these variations and movement patterns will certainly benefit your handstands and build a great amount of strength and mobility.

Train hard, stay safe.


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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