Also known as: kick-ups, kickups, kick to handstand, wall kick-ups, kick-up drill
What is Handstand Kick Ups?
Handstand Kick Ups are an easy calisthenics skill where you kick into a handstand, primarily targeting the shoulders, core and triceps. This drill builds balance, shoulder stability and controlled inversion for beginners, while engaging glutes and back; practice near a wall and focus on core tension and slow descent.
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How to Do Handstand Kick Ups
- Start near wall: Begin in a plank or lunge with hands shoulder-width apart; place feet near a wall for support and brace core, keeping shoulders active.
- Load the leg: Shift weight into the grounded foot, bend that knee slightly and prepare to drive through the toes while maintaining straight arms and tight shoulders.
- Kick and push: Explosively kick the free leg up while pressing through your shoulders; extend hips and legs overhead while keeping core engaged and spine neutral.
- Find balance: Use fingertip pressure to adjust balance as both legs pass overhead; squeeze glutes, keep legs straight and stack shoulders over wrists.
- Controlled descent: Lower one foot back to the ground with control or cartwheel out; bend knees on landing and reset to plank before repeating.
Muscle Groups
Back, Chest, Core, Forearm, Glutes, Shoulders, Trapezius, Triceps
Description
Begin in a plank position with your hands placed shoulder-width apart. Lift one leg off the ground, bending at the knee. Using the grounded foot, kick upward while simultaneously pushing through your shoulders. As you kick, shift your weight onto your hands and the kicking foot. Extend both legs overhead, aiming to reach a vertical handstand position. If necessary, practice a controlled descent by bringing one foot back to the ground first.Tips:
Start near a wall for support and practice kicking up with control.
Focus on balance and gradually increase height as you gain confidence.
Engage your core and shoulders for stability during the kick-up.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of handstand kick ups?
Handstand kick ups develop shoulder strength, core stability, balance and proprioception while teaching safe inversion mechanics. They also improve wrist and scapular control, prepare you for handstand holds and pressing variations, and require no equipment—great for beginners.
What are common mistakes when doing kick ups?
Common mistakes include kicking too hard, collapsing shoulders, over-arching the back, failing to engage the core and poor hand placement. Fix by practicing near a wall, doing slow controlled kick-ups, cueing shoulder push and keeping core tight throughout the movement.
How can I progress or regress handstand kick ups?
Regress by practicing wall-assisted kick-ups, wall walks and downward dog leg lifts. Progress with freestanding kick-ups, longer handstand holds, shoulder taps or press-to-handstand practice. Use partial kick-ups and controlled negatives to gradually build confidence and strength.