From Chest to Wall to Freestanding Handstand | Follow Along Workout

Learn how to take your handstand off the wall, how to truly gain control of your handstand and how to get consistent with your mounts.
Training Handstands is so much more than just doing attempts. Only with precise technique, the right focus and especially correct progression can one expect results in a timely manner.
In todays workout we will work on wall handstand alignment, specific handstand strength and upside down control. Together we will work through the precise progressions needed to ditch the wall and to work into the open space.
Focus on scapula elevation, locking out your elbows and keeping your weight in the fingertips. If an exercise gets to hard simply stick with the easier progression from the set before for now.
Train this workout 3 to even 4 times per week. Always remember when it comes to handstands consistency is key!
Pause the video in between sets if you need to rest longer. You can also pause the video to do extra sets. If you are looking for an extra challenge turn the playback speed to 50% or even 25%.
This is workout 2 of a 3 workout series. If you have not yet make sure to check out the Handstand Warm Up sequence in part 1.
• Complete Handstand Fol...
Always make sure to warm up well before starting your handstand training not just to avoid injuries but also to maximize the results of your workout.
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Timestamps:
00:00:00 Intro
00:01:24 Wall Walk
00:02:43 Half Slide Away
00:04:05 Slide Away
00:06:57 Single Leg Tuck Slide
00:08:37 45 Single Leg Tuck Slide
00:10:52 Single Leg Tuck Take Off
00:14:49 Single Leg Step Up
00:17:28 Single Leg Wall Jump

[@bellysize]

Fantastic video. I'm 72 yrs old and just overcame the fear of bailing from a chest to wall balance attempt. This will give me the confidence to try these great progressions. Your subscribers can always rely on you to come up with great progressions. Many thanks.

[@CoachBachmann]

This means the world! Can’t wait to see you nail your handstand! 1 min free handstand before 75. One arm handstand before you’re 80! Let’s go!!

[@masoodali8517]

Its only a week and i see progress. Before i fluctuated but my after learning the slide away my 5 secs hold is guaranteed. Like out of 10 attempts, my 8 attempts are confirmed 🎉🎉🎉🎉. I think, why your videos doesn't get millions of views 😊

[@CoachBachmann]

Great job! That is amazing. You worked hard and you got it!! Well done! Keep this up

[@michaelwilliams949]

Been doing handstands for a while (learning them in perfect form that is) and this is honestly the best and most informative channel on this topic! You’re literally making my five year old dream of becoming a gymnast come true 🙏❤️ still scared of falling but my strength keeps climbing 🔥

[@CoachBachmann]

So happy to hear that! Honestly, this channel and the app that I am working on is my dream coming true. It’s basically trying to be everything that I wanted or needed when I first started out training more seriously

[@Rattelschneck99]

Respekt und Kudos von einem deutschen Landsmann, Digger! Eines der besten, wenn nicht das Beste Coaching Video zu Handstand, die ich bisher gesehen habe. Einziger Verbesserungsvorschlag wäre, ein bisschen langsamer zu sprechen, dann könnte man dir besser folgen. Das fiel mir auch auf, in dem tollen Podcast mit Daniel aus Australien, wo er circa dreimal so langsam wie du spricht 😅. Gönn dir Ruhe, auch im Koppe, Freund!

[@almondbutteraddict]

I love your podcast and your videos!! Thank you!!

[@CoachBachmann]

Thank you!

[@didimarks8429]

I just love this series-these drills are what I work on -a bit randomly- at times but it's so useful to see a workout specifically on this and I love the alignment highlights to really focus the mind on body shape. I'm hoping this will help me find my (frustratingly often elusive) balance away from the wall if I stick with it often! Thank you so much for your generous free content!

[@CoachBachmann]

I don’t like making result based promises but I can’t honestly guarantee that if you stick to this workout you will see results! It’s simply impossible not to

[@didimarks8429]

@@CoachBachmann I really hope you're right! I'm super determined and I think this is going to be the missing link for me. Thank you so much ☺️

[@GalaxyGazer929]

Thanks a lot coach! Now getting off the wall seems achievable

[@sldenn5303]

Thank you so much for this! You are a gift to the handstand world 💕

[@CoachBachmann]

You are so welcome! Thank you :)

[@alexanderorth4959]

Thanks s lot.

[@fedorlubensky]

Спасибо

[@dirtworshiper2800]

Love your vids. My wrists don’t hurt anymore but they are still kinda weak but soon I’ll be able to shift my weight more into my fingers. Thanks for all you post. You are a beast.

[@CoachBachmann]

Pushing taller from the shoulders will really help as well!

[@taaha4532]

man is talking and explaining while doing these exercices back to back, while i need 5 mins of rest to recover from each slide away XD

[@CoachBachmann]

It’s 5 min this week. Next week it’ll only be 4 ;) you’ll get strong fast! You’ll see

[@taaha4532]

@@CoachBachmann I'm very appreaciative of you encouraging words :')) the handstand is one of the hardest skills i've ever tried to learn. Thanks again!

[@Talhasarwar47]

I will follow this routine as an intermediate hand balancer. All I am waiting for my wrist recovery. I am looking forward to follow this routine, as I get my wrist injured very often I guess I am putting so much pressure on my wrists. I always hold 2 mins chest to wall handstand and repeats 2 times, and I believe this is so much pressure for my wrists.

[@CoachBachmann]

Yeah holding a static chest to wall handstand for 2 min doesnt really make any sense. As you get tired and sink into your shoulders they slide towards the front and the angle sharpens in your wrist. Instead invest into the exercises presented here. You'll make faster gains, stay healthier and all in all you'll just be happier ;)

[@dirtworshiper2800]

For about a month I kept my hands a little further from the wall which kept the gnarly pressure off the wrist, then I moved my hands closer to the wall when my wrists could handle it. Maybe this might help. Keep it up.

[@churchhymnsandpsalms]

Fantastic video! Thank you! I’ve just been holding a handstand against a wall for 4 sets of 45 seconds for around 2 months now.

[@CoachBachmann]

That is great prep but it is time to move on and work on some specific drills to further advance your gains!

[@michaelcarroll955]

This is exactly what I need to take my handstands to the next level, thank you for making this! What would you say is a good amount of rest between sets? I'm currently doing 90s breaks, do you think that's too long?

[@andreyzhiltsov2641]

Thanks, Sasha, that’s a great routine! I was really pleased to see that after diving deep into your How To Handstand program the Single Leg Tuck Off was really easy. But I just cannot do a perfect Slide Aways every time… it’s still 30% consistency after couple of months of training specially those.. Most of the time I get to a handstand but then my legs bend further forward and squeezing the core and pushing the fingers rarely helps… I film myself from the side, it is usually just a slightest bend (when you show banana handstands, you exaggerate it 10 times more and do not fall), but I cannot understand what I am missing - core strength or finger strength or something else.

[@christianfarina3056]

The last drill is just genius.

[@CoachBachmann]

thank you! Glad you like it

[@andreyzhiltsov2641]

I agree. It should be so helpful to get a correct mount.

[@user-en3sf9ji2y]

Did it help u to learn kick up or hs hold??

[@christianfarina3056]

@@user-en3sf9ji2y I am working on it right now. It has helped me so far. Kicking into a handstand has always been the hardest part for me.

[@christianfarina3056]

@@user-en3sf9ji2y Yes. All of them have helped tremendously. Before following his exercises I was training back to the wall and could not get a single handstand. I still don't have a fully free handstand, but I have improved so much in the last three months. I can do wall slide-aways and come off the wall for a few seconds, I have improved my control, strength.

[@Kaushik6570]

Exactly the one i needed! Will there be any videos on tendon/elbow conditioning for hard skills like iron cross, impossible dip, hefesto in the future? Thank you!

[@CoachBachmann]

Yes there will absolutely be in the future!

[@rozemarijnhopmans-vanliesh5578]

Thanks you so much for this video. I´m practising handstand for a few months now and i feel a bit stuck. I´m really going to commit to this video 4 times a week and hope that I´m really going to see difference now. I will report back end march! I do have a question, is there a particulary reason why all the excersizes are with the chest to the wall and you don´t put kick ups in the workout? I alway practise my kickups or i try to hold the handstand with my back to the wall.... Thanks again!

[@CoachBachmann]

Well this might be the reason why you can not handstand?! ;) There are a few reasons why I don’t teach back to wall handstands. Mainly because they reinforce bad habits and poor alignment. Check out my handstand master class here on KZbin for a more in depth explanation.

[@rozemarijnhopmans-vanliesh5578]

Haha well if that is the case i´m ready to be amazed. Thanks for the quick respons! In the meantime I wathed your ´how to handstand´ video and kinda already found the answer. So I already did that handstand video once, lots of progress to make, but I´m ready!@@CoachBachmann

[@emaij]

How long did it take you to be able to master handstand?

[@user-en3sf9ji2y]

How can one work to be more fingertip heavy? I often stand with the weight on the back of my plan coz that's where I can at least feel some control

[@CoachBachmann]

Sounds like you have to build a bit more shoulder strength. Leaning into the fingertips means that there is more pressure. If you are not able to lean forward it usually is due to a lack of commitment!

[@misscoccinell9659]

@coachbachmann: really struggling to find the same diagonal line you have in the slide away: I think I’m doing it but after filming I see that instead my hips want to go over my shoulders always so I somehow pike at the hips slightly. Leaning forward feels uncomfortable so the lean is small but when I do it I do take off and find a few seconds hold before falling over in over balance. How can I prevent my hips to move forward? I feel like it’s habit from other drills maybe since they usually align. Thank you 🙏

[@CoachBachmann]

For your hips to move forward less ultimately you just have to lean your shoulders more. Try flipping your hips into a slight posterior pelvic tilt and protract a tiny bit as you move forward. Practice half slide aways more. You can even practice half slide aways with your hands a bit further from the wall for increased difficulty

[@misscoccinell9659]

Thank you I did them again today and it’s getting better. I really appreciate the amazing high value content you offer btw 👏 As someone who dreamt of being an acrobat as a kid this is absolute gold. Thank you and have a great weekend! ☺️

[@thuyri2204]

Do you have another video show how to fall safety?

[@CoachBachmann]

Yes. Have a look at my how to bandstand handstand masterclass. I go over bailing there in detail

[@stephannaviavalencia8617]

Best coach, thank you so much 🦾🦾

[@CoachBachmann]

Thank you!!

[@SanderHeieren]

I have pretty muscular calfs (and legs) and my hand/fingers aren't the biggest. I've been practicing handstand for 2 years and can consistently hold 30-40s. But I NEVER feel strong in my over balance portion, I push so hard with my fingers, but it seems I never get strong enough in my flexors. However, when I do straddle handstand everything changes, then I feel like my force output is sufficient, but the moment I go to a straight handstand I feel very unstable and not strong enough in my fingers.... Any suggestions? LOVE YOUR CONTENT!!

[@CoachBachmann]

Honestly hard to tell without seeing it. Sounds to me like your shoulders might be closed/depressed and your back is arching to make up for the shoulder angle. Now in a straddle the portion of your body that arches and makes up for the angle (back and legs) is not so long but when you close the legs up your line gets longer and with that the weight in the direction of your back/fingertips caused by the arch becomes massive. Fix your shoulders and the rest should align itself. That being said. You want to lean into the fingers as much as you can. If you are not feeling strong in your position dial the lean back by like half a %. Find your good position

[@SanderHeieren]

Thanks coach! I will work on this. @@CoachBachmann

[@iliannalazo9947]

When I try the slide aways and get off the wall I slowly fall backwards into a back bend and idk how to prevent myself from going too back. Any suggestions??

[@CoachBachmann]

Go slower to avoid building any momentum during the slide away. Push your fingertips into the floor and engage your core to prevent your back from arching. one of the main reasons why you are training the slide away is to prevent this precise thing from happening.

[@fayecummings1946]

How many times a week should I do these drills?

[@CoachBachmann]

4x per week would be ideal

[@fayecummings1946]

@CoachBachmann Thanks! You're a great coach and I can fully understand your cues.. thank you for the fantastic tutorials!

[@user-cg4tv1dc4e]

Except if you’re too scared to have your feet leave the wall you can’t do this !

[@CoachBachmann]

When like I say in the video. If you’re not ready yet don’t go for the harder progressions just yet. It is normal to have some doubt. Your body is telling you it’s not ready yet. Listen to it! Repeat easier progressions. Build strength and confidence. Soon you’ll be ready