Handstand, Heel Pulls

Start by placing your hands on the floor roughly one hand length away from the wall. The hands are shoulder-width apart, with the index fingers facing forward. From here, kick up to a handstand with the feet together, knees locked, elbows locked, and the heels resting on the wall. Then, set a strong posterior pelvic tilt (PPT) by tucking your tailbone between your legs and contracting your glutes. You must also pull the bottom rib down towards the pelvis to minimise the back arching. There will also be some arching in your back as your feet are behind the base of support, your hands. As you perform the heel pull and the feet move off the wall, your goal is to find a straight line. It can take some time and practice to master the straight line, so don't stress about a little arching too much. Next, elevate the shoulders by actively pushing down into the floor. You must maintain shoulder elevation for the entire set. Finally, look down at the floor. Image there is a line on the floor connecting the palm of each hand. You must stack your eyes vertically above this imaginary line and find a focal point to look at. This is the setup we use for all four progressions of the handstand heel pull. 0:00 Intro 0:27 Setup for Heel Pulls 2:00 Progression 1 - Heel Pull Off The Wall 2:28 Progression 2 - Heel Pull Reps 3:35 Progression 3 - Heel Pull to Short Holds 4:43 Progression 4 - Heel Pull to Long Holds 5:17 Summary