Wall-Facing Handstand: Walk Up and Cartwheel Out

A progression toward the handstand by walking the feet up a wall while facing it, which forces students to line up shoulders, hips and legs. Before anyone goes up, everyone learns the cartwheel bail-out to come down safely.

How to play

1. Prerequisite check in pairs: 30-second high plank and 20-second downward dog with straight arms; anyone who cannot do it works at level 1 (4 min).
2. Practice the bail-out from a squat: place the hands, turn one of them and land on the feet sideways, like a half cartwheel (5 min).
3. Level 1: back to the wall, walk the feet up to hip height to make an L, with the spotter beside you holding the hips (5 min).
4. Level 2: walk the feet up the wall while the hands move toward it, stopping about a foot away; 3 climbs of 10 seconds with a spotter (6 min).
5. Walk down or cartwheel out, and the spotter comments on the shoulder-hip-ankle line (5 min).

Rules

• The wall is smooth and clear, with a mat against it and nothing nearby.
• There is always a spotter at the side, never behind the legs.
• Nobody goes up the wall without first practicing the cartwheel bail-out.
• Stay upside down for 10-15 seconds max; come down right away if dizzy or if wrists hurt.
• The hands never get so close that the chest touches the wall.

Variations

Adaptations

• High blood pressure, eye conditions or diagnosed vertigo: replace inversion with planks and an L with the feet on a bench, never lowering the head below the hips.
• Higher body weight: works at level 1 with two spotters and 5-second holds.
• Hearing impairment: agree on a touch signal from the spotter, a tap on the leg, to mean come down.

Learning goals

• Progress toward a handstand with correct alignment.
• Master a safe bail-out from an inverted position.
• Take responsibility for spotting and protecting a partner.

Equipment for a class of 25

• mats: 10
• worksheets: 10

Teacher tip

Before the session, ask about blood pressure, eye or vertigo issues, since inversion is not recommended in those cases. Spread pairs along the wall with at least 6 feet between them.

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