(Intense music)
- In this video, I'm gonna teach you
how to do a handstand wall run which is an amazing
progression to build strength and get you up
to doing a face-to-wall handstand.
Something that's very scary for a lot of people.
Now make sure you stick around right to the end, because
I'm gonna teach you some critical steps that you need
to take in order to master this technique.
All that and more, coming up.
- [Announcer] We are the gym that teaches people how to move
instead of just exercise because we believe that health is
about performance, not just body image.
- Hi, in case we haven't met my name's Rad Burmeister,
co-founder and co-creator of the Foundation Movement System
and Unity Gym.
Where health is measured by the way you perform and feel,
not just by the way you look and where we teach you how to
nourish and move instead of diet and exercise.
Welcome to the handstand wall run.
This is really starting to take it up a notch, now we're
getting you very close to doing your face-to-wall handstand.
Now what Richard's gonna do is start roughly in
that forty five degree face-to-wall handstand position.
Then he's gonna walk his hands back
until he's in the face-to wall handstand.
He's gonna hit the position and then he's gonna walk
back out and do as many reps as he can like that.
Now for a beginner, honestly doing two reps of this.
So, in-out, in-out is very very tough.
But as many as you can do is obviously better.
Couple of pointers to watch out for here is the first one is
that you maintain a hollow body through the whole thing.
So, we're gonna suck the stomach in, tense the bum
and create a posterior pelvic tilt.
Number two, is always pushing away from the ground.
Number three, is that when you get in to that face-to-wall
handstand you think of these cues.
Push away from the ground as hard as you can, push your nose
against the wall, push your pelvis against the wall and keep
your knees together with your toes straight, okay?
So let's have a look at Richard do it.
So, you can see he's really working on a hollow body here.
He gets up against the wall, presses in and then he comes
back out.
Keeping the hollow body, he's not letting his back arch.
And then he goes back in.
Presses against the wall.
And then comes back out.
Awesome, thanks Richard.
Now, as you get stronger with it you can go out further.
It's harder to walk out further with your hands
and then to come back.
At a much more advanced level, you can come to a point where
your feet are gonna be right down here.
But we're just gonna stick with the beginner version today.
So make sure to watch this video again if you need to see
those cues.
Because, I'm not gonna say them again, just for ease of
getting through this work out.
But watch the video again to really make sure that you
understand those cues.
And that is the handstand wall run.
Thank you so much for watching our video.
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And I will see you in our next video.
What are you gonna do?
Ten.
Two?
Two.
Two reps, then you can break and I'll talk about it.
And then one or two more from a um, for yeah, whatever.