handwalking

Handwalking is a locomotor skill in which the hands bear most of the body's weight while the body travels forward or backward, typically with the torso inverted or partly inverted. It is practiced in gymnastics, acrobatics, parkour, and some dance styles, and serves as a foundation for balance, shoulder strength, and spatial awareness.

Position and technique: a hollow, stacked alignment helps the hips stay over the shoulders and the core remain engaged. Hands are placed shoulder-width apart with fingers spread for stability; the head remains neutral. Movement is produced by transferring weight from one hand to the other while the feet swing toward the direction of travel. Beginners often start against a wall, performing small steps to acclimate the balance and wrist load, then gradually progress to freestanding handwalking.

Training progression and safety: begin with wrist and shoulder warm-ups, then build strength with static handstands against a wall. Practice short, supported walks on the floor or on a padded surface, keeping the range of motion small and controlled. Increase distance and duration gradually, and use spotters or a trainer when learning.

Variations include forward and backward handwalking, as well as more advanced forms such as one-handed handwalking or speed-focused attempts. In some disciplines, foot placement is used creatively for transitions and tricks.

Safety considerations: handwalking places stress on the wrists, shoulders, and spine. Use a padded surface, warm up thoroughly, and progress only when form is stable. Avoid if you have wrist, elbow, or shoulder injuries, and listen to your body to prevent overuse.