The Plank Row and Handstand Walk. 2 Exercises that will make you say WOW!

Toughness and exercise go hand in hand. After all, as the old adage goes, no pain, no gain. And if gains are what you’re after, two essential yet slightly difficult workouts to master are the Plank Row and Handstand Walk.

Don’t let the simple instructions fool you. There’s a solid exercise ahead!


handstand walk exercises
Photo by Marek Mucha from Pexels
  1. First, master a handstand.
  2. Keep your hands shoulder-width apart, palms on the ground with your fingers spread.
  3. Elbows should be turned inward so your elbow pit is facing forward.
  4. Shoulders in tight close to your ears.
  5. Keep center of gravity over hands.
  6. To begin going from a handstand to a handstand walk, start by using a wall, and walk a few paces back and forth to practice.
  7. You’ll need strong wrists, shoulders, and core to take the handstand into a walk.


Photo by Nathan Cowley from Pexels
  1. Create a solid base with your feet, a little wider than shoulder width.
  2. Keep your hips down and square to the ground as you perform the row.
  3. You want a straight line from your ankle through your hips and spine, so avoid lifting your head up as this will create unnecessary stress in your neck.
  4. Keep your elbow in tight while performing the row, the dumbbell at the top of the row should be at or just below your chest.