Heel pulls

Skillsintermediaterepswall

Back-to-wall handstand balance drill: with both heels resting on the wall, the fingertips press into the floor to shift the body weight over the hands so BOTH heels peel off the wall together; hold a moment in freestanding balance, then let the heels return.

How to do it

1. Kick up into a handstand with the back to the wall, hands about one hand-length from the wall, both heels resting on the wall, body slightly arched toward the wall.
2. Arms straight, shoulders pushed up, legs together.
3. Press the fingertips/finger pads hard into the floor: the wrists shift the weight a little away from the wall and both heels lift off the wall together (a few centimetres) into a straight handstand line.
4. Hold 1-5 s balancing on the hands, then relax the fingers so both heels drift back onto the wall.
5. Repeat 3-5 times; hands never move.

Muscles worked

Main: forearms, shoulders
Supporting: traps, triceps, abs