BTWB’s Handstand Walk Program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the unique skill of handstand walking at a distance of 5 feet or more. As a prerequisite, you should be able to do 5 Handstand Push-ups, a 30 secs Handstand Hold, and have good shoulder mobility.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder and pressing strength, as well as core and shoulder stability. Pat and Boz will address the legitimate fear of falling and safe methods for “falling with grace.” Sessions will also include kick-up drills, body control drills, and additional time on inverted holds and dynamic weight shifting movements. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.
The Handstand Walk Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re able to complete 5 handstand push-ups, perform a 30 second handstand hold, and have good shoulder mobility. If you have tight shoulders, this will be a challenge. Work on loosening your shoulders through shoulder stretches, mobility exercises, and maybe even a few massages. Your safety and success are the top priority, and these skills are critical to succeeding in this program.
10 PVC Pass Throughs
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
-- then –
Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your hamstrings with pike stretches, lunge/hamstring stretches and bootstraps.
Hollow Hold, 1 x 90sec
Accumulate 90 secs.
Make sure there is no space between the ground and your lower back. If you are unable to do so in a full hollow, you can do a tuck hold or single leg hollow hold. Focus on breathing throughout all holds. We do not want to hold our breath on any holds, breathe throughout.
Box Weight Shifts, 3 x 12
Practicing shifting weight is huge in learning to handstand walk. Try your best to stay in a pike position on the box. If unable to keep your hips stacked over your shoulders due to hamstring flexibility then either bend in the knees a bit or put knees completely on the box.
Handstand Wall Kick-ups, 15 reps
Accumulate 15 reps.
With this drill you want to make sure you are kicking up as gently as you can. Barely have your feet make a sound when they make contact with the wall. By doing that you are teaching yourself how to kick up on the floor without the wall. If there is too much momentum going up when you attempt this on the floor you will just cartwheel out.
Straight Leg Bear Crawls, 3 x 30ft
Try to walk with your feet as close to your hands as possible. This drill is putting load on our shoulders as we walk forward and building our weight shifting strength.