There’s something about being upside down that makes people nervous. Maybe it’s the fear of falling. Maybe it’s that being inverted forces us out of our comfort zone. But here’s the truth: learning how to hold a handstand is not only possible for anyone—it’s one of the best ways to build body awareness, shoulder strength, and confidence.
At BayWay CrossFit, we break things down into manageable steps. So if you’ve been wanting to work toward a handstand hold but don’t know where to start, here’s a simple, effective approach to help you kick off your handstand progressionjourney safely and confidently.
📹 Watch: How to Start a Wall Handstand Hold
Check out our quick video tutorial where Coach Richard walks you through how to kick up into a wall handstand, what to focus on once you’re up, and how to avoid the most common beginner mistakes.
Step 1: Set Up a Solid Base
Everything starts with your setup. Begin in a 4-point stance—that’s hands and feet on the ground, with your knees slightly bent. Hands should be shoulder-width apart, fingers spread wide, and weight shifted slightly forward into your palms. This creates the stable base you need for the kick-up.
A strong start is key to any movement in CrossFit or gymnastics for beginners, and handstand holds are no exception.
Step 2: The Donkey Kick
Once your hands are locked in place, use a controlled donkey kick to lift your hips over your shoulders and get your feet to the wall. This is the safest and most scalable way to learn how to kick up to a handstand without overcommitting or slamming into the wall.
We’re not going for speed—we’re building confidence and control.
Step 3: Elbows Locked, Always
Here’s one of the most overlooked but crucial handstand hold tips: keep your elbows locked out.
Most failed attempts happen when elbows bend and the body loses structure. Think about stacking your joints—wrists, elbows, shoulders, and hips—in one strong, straight line. Move around the elbow, not through it.
Press through the floor. Keep the arms active. That’s how you stay up—and stay safe.
Practice Makes Progress
You won’t nail a perfect wall handstand on day one. And that’s okay. This is all about building body awareness, joint strength, and control over time. If you fall, reset. If it’s hard, keep going. That’s what training is about.
CrossFit handstand skills like this one don’t just build stronger shoulders—they improve your focus, balance, and mental grit.
Ready to Get Upside Down?
Come join us at BayWay CrossFit and work on these skills with coaches who actually care about your progress. Whether you’re brand new to gymnastics movements or looking to improve your handstand walk, it starts with the wall hold.
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