Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Rock and Roll to Hand Stand Pushup - Wall

View Instructions

Equipment

  • Wall

Muscle Groups

  • Abs & Core
  • Biceps
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Triceps

Purposes

  • Strengthens midsection.
  • Increases agility.
  • Strengthens legs.
  • Strengthens upper body.
  • Strengthens shoulders.
  • Increases whole-body stability.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Stand facing a sturdy wall.
  • Start by quickly dropping and rolling backwards, hands catching the floor right behind your head.
  • Quickly push with your hands and roll your body back up and into a standing position.
  • Then move right into a handstand by kicking one leg up, followed by the other, onto the wall.
  • Bend your arms and lower your head to the floor.
  • Press back up by straightening your arms.
  • Then carefully bring your legs back down, one at a time, and stand up.
  • Repeat for a specified number of reps.

ProTip

  • Create enough momentum so that you can move right into a stand.

Mistakes

  • Not rolling forward fast enough, thus having to straighten the legs to complete.
  • Placing the hands too close or too far from the wall for the hand stand.
  • Coming down from the handstand with both feet at the same time, thus striking the ground too hard.