Handstand Walk Crossfit: How to Improve Your Technique

CrossFit is a high-intensity workout program that combines elements of gymnastics, weightlifting, and cardio. One of the most popular exercises in CrossFit is the handstand walk – a challenging movement that requires strength, balance, and agility. If you’re looking to take your CrossFit performance to the next level, mastering the handstand walk is an essential part of any fitness routine.

In this post, we’ll discuss how to improve your technique for the handstand walk using drills, exercises, and creative partner workouts. We’ll also look at incorporating kettlebells into crossfit routines featuring handstand walks, as well as advanced drills to increase endurance and speed on the handstand walk. Read on to learn more about how to optimize your training for better results!

What is the Handstand Walk?

The handstand walk is a dynamic movement used in CrossFit and gymnastics where athletes maintain a balanced handstand while walking forward or backward. It’s a complex skill that requires upper body strength and core stability to hold the position while walking. In order to properly execute this exercise, it’s important to understand proper form and technique so that you can stay safe and get the most out of your workout.

handstand walk crossfit

Drill Progressions for Developing Proper Form

When learning how to do a handstand walk, it’s best to start with basic drill progressions to help develop proper form. Start by practicing handstands against a wall until you feel comfortable with the posture. Once you have built up enough strength and confidence, practice transitioning from the wall into a freestanding handstand. This will allow you to gain control over the positioning of your hands, feet, and hips before attempting to move. From there, you can begin working on walking slowly across the floor either forwards or backwards.

Common Mistakes to Avoid When Doing the Handstand Walk

As you work on improving your technique for the handstand walk, be sure to avoid common mistakes such as not keeping your arms straight throughout the entire movement. Also, ensure that you are taking small steps with your legs when you’re moving and avoiding kicking them out too far which can cause you to lose balance. Additionally, make sure that you’re always pushing down through your shoulders and engaging your core muscles during the entire motion. Lastly, focus on breathing throughout the exercise rather than holding your breath.

Tips for Building Strength and Stability for the Handstand Walk

To build strength and stability for the handstand walk, try doing shoulder presses with weights or resistance bands while balancing in a handstand position. You can also do press-ups while in a handstand if you have mastered proper form already. Other exercises such as planks and mountain climbers will also help you increase overall strength and stability. Finally, don’t forget about stretching and foam rolling before and after every session to help reduce muscle soreness and prevent injuries.

Exercises That Help Improve Balance for the Handstand Walk

Improving balance is key to being able to do a successful handstand walk. To work on this skill, try performing single leg squats and lunges with dumbbells or medicine balls. These types of exercises will help strengthen your lower body muscles which will ultimately improve your balance. You should also practice balancing on one foot with both eyes closed to challenge yourself further.

Advanced Drills to Increase Endurance and Speed on the Handstand Walk

Once you have mastered proper form and developed good balance, you can then begin focusing on increasing your endurance and speed while doing the handstand walk. Try sprinting short distances while maintaining a balanced handstand position or incorporating push-ups between sets of handstand walks. Another great way to increase speed and endurance is by alternating walking directions or changing tempo mid-exercise.

Incorporating Kettlebells Into Crossfit Routines Featuring Handstand Walks

Kettlebells are a great tool to add variety to any CrossFit routine including ones involving handstand walks. Some examples include swings, snatches, cleans, jerks, windmills, Turkish get ups and goblet squats. These movements will help you build total body strength as well as hone coordination and stability for improved performance on the handstand walk.

Creative Partner Exercises to Enhance Handstand Walking Skills

Partner exercises can help make your handstand walking sessions fun and challenging. Try having your partner stand behind you as you perform the handstand walk so they can spot you and offer guidance if needed. Alternatively, partners can also attempt to “pass” each other while walking across a line or area marked off by tape or chalk lines. The possibilities are endless!

Improving Cardio Stamina While Doing Handstand Walks

Handstand walks are intense cardiovascular exercises that require stamina in order to last longer without tiring out quickly. To improve your aerobic capacity for better performance during these movements, incorporate activities like running, jumping rope, swimming, biking or rowing into your regular workout routine. Additionally, HIIT (high intensity interval training) circuits will also help increase endurance levels so that you can push harder during handstand walks.

Using Variations and Progression for Continued Improvement on the Handstand Walk

In addition to following all of the tips outlined above, it’s important to keep progressing with different variations of the handstand walk in order to continually improve your skillset. Try adding incline angles by walking up a hill or ramp; introducing obstacles such as boxes or stairs; traveling farther distances; or even exploring around corners instead of just walking straight ahead. By constantly challenging yourself with new variations, you will continue to progress faster towards becoming an expert at the handstand walk!


Learning how to do a proper handstand walk takes dedication and practice but can open up a whole new world of athletic potential for CrossFitters looking to take their game to the next level. With the right techniques, exercises, drills, and creative partner workouts incorporated into your regular routine, you will soon be mastering the art of the handstand walk!

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