Handstand Heel Pull Progressions

Progressionen

1. 01

   Heel Pull & Kickup

   • Start by kicking up into a back-to-wall handstand, positioning yourself close to the wall (1/2 to full hand length away).

   • Once in the handstand, engage your anterior chain and lean slightly away from the wall.

   • Use fingertip pressure to pull yourself off the wall. Allow yourself to come off the wall fully, then control your descent.

   • After falling off the wall, kick up again and repeat.

   • The focus here is on developing both kick-up control and fingertip pressing power to pull off the wall.

2. 02

   SL Assisted Heel Pulls

   • Begin in a back-to-wall handstand with one foot touching the wall.

   • Engage your front body and lean away from the wall.

   • Press your fingertips into the floor to pull yourself off the wall, but the focus here is on releasing the tension in the right moment to avoid falling off entirely.

   • Instead, come back to the wall after briefly leaving it.

   • The key is mastering the timing of pressing and releasing fingertip pressure to control balance and return to the wall with precision.

3. 03

   SL Switching Heel Pulls

   • Start in a back-to-wall handstand with one foot touching the wall.

   • Perform a heel pull by pressing your fingertips into the floor, lifting yourself off the wall.

   • While floating, switch legs, placing the opposite foot on the wall.

   • Repeat the fingertip press and release to pull yourself off the wall again, alternating legs with each rep.

   • Focus on maintaining balance through repeated fingertip pressing and releasing, coming back to the wall after a few seconds or if balance is lost.

4. 04

   SL Floating Heel Pulls

   • Start in a back-to-wall handstand with one foot on the wall. Use your anterior chain and fingertip pressure to pull yourself away from the wall.

   • Once off the wall, focus on releasing and pressing your fingertips repeatedly to maintain balance in a floating position.

   • As you begin to drift toward the wall, press your fingertips into the floor to stay off the wall, and when you’re tilting forward, let go slightly to avoid falling to the belly side.

   • Perform multiple reps of this press and release cycle before touching back to the wall after a few seconds or when balance is lost.

5. 05

   Floating Heel Pulls

   • Begin in a back-to-wall handstand with both feet touching the wall.

   • Lean away from the wall using fingertip pressure, pulling yourself off the wall.

   • Once off, continue to float by pressing your fingers into the floor whenever you begin to tilt back toward the wall, and releasing tension when tilting forward.

   • Repeat this press-release cycle for multiple reps, maintaining a brief floating position before coming back to the wall after a few seconds or if balance is lost.

6. 06

   Freestanding Handstand - Heel Pull Entry

   • Start in a back-to-wall handstand, positioned 50-70 cm from the wall.

   • Lean your body forward, pressing your fingers into the floor to pull your heels away from the wall.

   • As your feet leave the wall, continue to adjust with fingertip pressure to balance in a freestanding handstand.

   • Focus on maintaining control through repeated fingertip presses and releases as needed to stay balanced.

   • Hold the freestanding handstand for the prescribed time without returning to the wall, unless balance is lost.

Häufige Fehler

• Pulling off the wall too aggressively
• Arching the back during heel pulls
• Sinking into the shoulders
• Not using fingertip pressure for balance
• Bending the elbows during the hold
• Standing too far from the wall