Also known as: wall handstand kickups, handstand kick-ups wall, wall kick-up handstand, wall handstand kicks, kick up handstand against wall

What is Wall assisted handstand kick ups?

A wall assisted handstand kick up is a bodyweight skill where you kick into a handstand facing the wall for support. It primarily targets shoulders, triceps, forearms and core, and is rated medium difficulty.

How to Do Wall assisted handstand kick ups

  1. Set hand placement: Place hands shoulder-width on the floor, fingers spread and shoulders stacked. Engage core and shoulders; point elbows slightly outward to create a stable base before kicking.
  2. Lunge start: Take a small lunge with one foot forward, keeping hips square. Keep arms straight and gaze between your hands for balance and proper alignment.
  3. Controlled kick-up: Kick the back leg upward with controlled power while the front leg drives slightly; avoid explosive full-force kicks to reduce risk of overbalancing.
  4. Tap wall gently: Allow your feet to make light contact with the wall for support. Keep shoulders active and ribs sealed to maintain a straight line and prevent collapsed shoulders.
  5. Controlled descent: Lower one leg back down slowly, regain a lunge base, and return to standing. Breathe and reset before repeating; avoid dropping quickly to prevent wrist strain.

Muscle Groups

Triceps, Core, Shoulders, Forearm

Description

Perform the Wall-Assisted Handstand Kick-Ups facing the wall with arms extended overhead. Initiate by kicking one leg upward, using the other for balance. Propel yourself into a vertical handstand, lightly tapping the wall for stability. Descend in a controlled manner, lowering one leg at a time to the starting position. Focus on rhythmic movements, balance, and engage your core throughout the exercise.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of wall assisted handstand kick ups?

Wall assisted handstand kick ups build shoulder stability, triceps and forearm strength, and core control. They improve balance, proprioception and vertical body awareness, transfer to free handstands, and support press and overhead pushing progressions.

What are common mistakes to avoid with this move?

Common mistakes include kicking too hard, collapsing the shoulders, over-arching the back, looking at the floor, and loose core. These cause loss of control and wrist strain; focus on small controlled kicks, shoulder engagement and a tight midline.

How can I progress or regress this exercise?

To progress, practice freestanding kick-ups, wall-facing holds, and slow negative lowers. Regress with pike holds, box-supported handstands, or partial kick-ups with feet on the wall. Use wall walks and shoulder taps to build strength and balance safely.