In this exercise, you're in a slightly arched position with bent legs. Your shoulders need to shift slightly downward and forward. You should feel that your body is pressing downward and slightly forward — as if you're gently falling toward the wall.

This fall should be subtle, and it’s the strength of your palms and fingers that stops it. They hold the body’s weight and prevent it from getting too close to the wall.

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Your goal is to maintain constant contact with the wall, but keep it minimal — as little as possible. It’s about fine control.

The main task is to create an arch and shift the shoulders down and forward. You should feel your body pressing directly down into your hands, with a small forward component.

It will feel like you're gently falling the whole time, and your palms and fingers are catching that fall.

That’s why you should feel fatigue in your forearms — it’s a sign you're doing it correctly.

✅ Useful Tips:

If it’s hard to feel pressure in the front of your palms, try stepping slightly further away from the wall and placing your hands a bit farther out.
A deep back arch is possible, but it’s not always the best option. Arch moderately. You can choose how much you arch based on what feels right.
Bent legs shift your center of gravity closer to the floor — this makes it easier to feel balance on your hands. You can straighten your legs later, but it will be slightly harder.
There should be no pushing in this exercise. You should feel your body weight simply pressing down and slightly forward, and your muscles should only resist this pressure. Pushing is not allowed.

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It’s very important to understand the difference:
You can hold, resist, but you must not push.

There are no pushing movements in handstands — your muscles are simply stopping the body from falling. They do not push it away.

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Coaching Edition Handstand in 30 days