Handstand Toe Pull Progressions

Progressions

1. 01

   SL Assisted Toe Pulls

   • Start facing the wall in a handstand with your hands close to the wall and one foot touching it for balance.

   • Lean your shoulders forward while keeping your body in one straight line, allowing the assisting foot to slide down the wall slightly.

   • Once your center of mass shifts over your hands and your foot becomes light, open your shoulders to lift off the wall briefly.

   • Return to the wall to repeat.

2. 02

   SL Switching Toe Pulls

   • Start in a handstand facing the wall with one foot touching it for support.

   • Lean forward, allowing your assisting foot to slide down the wall.

   • As you pull away from the wall, switch legs so the opposite foot touches the wall.

   • Perform the same toe pull with the opposite leg, alternating between legs on each rep.

   • Focus on maintaining control through the press and release of each foot, briefly floating before returning to the wall.

3. 03

   SL Floating Toe Pulls

   • Begin in a handstand facing the wall with one foot touching it.

   • Lean forward, shifting your shoulders past your fingertips and allowing the assisting foot to slide down the wall.

   • As your foot becomes light, open your shoulders to float off the wall.

   • After balancing freely for a few seconds, press back into the wall. Repeat the floating reps, allowing yourself to maintain balance for longer periods before returning to the wall.

4. 04

   Floating Toe Pulls

   • Begin in a handstand facing the wall, with your hands placed close to the wall (1/2 to full hand length away).

   • Lean forward by shifting your shoulders in front of your fingertips, allowing your feet to slide down the wall.

   • Once your feet become light, start opening your shoulders, moving into vertical alignment.

   • As you reach balance, shift your weight back toward the wall to touch it briefly, then lean forward again.

   • Perform multiple repetitions of this press and release, floating briefly each time before returning to the wall.

5. 05

   Freestanding Handstand - Toe Pull Entry

   • Start facing the wall in a handstand with your hands positioned about 50-70 cm away from the wall.

   • Keep your body in a straight line as you lean forward, allowing your shoulders to move in front of your fingertips and your feet to slide down the wall slightly.

   • As your center of mass shifts over your hands and your feet become light, begin to open your shoulders, moving your body into a freestanding handstand.

   • Once aligned, hold the freestanding position for the prescribed time before returning to the wall.

Erreurs fréquentes

• Not leaning shoulders forward enough
• Arching the back instead of maintaining a straight line
• Sinking into the shoulders
• Fear of leaving the wall
• Hands placed too far from the wall
• Rushing off the wall instead of floating