Indoor Exercise two: one handed wall drill

Its still cold and miserable outside so finding bodyweight exercises to do indoors is still the goal. This one is fairly difficult if you’re not reasonably confident with handstands already.

To begin, with your back to the wall, walk your feet up the wall until you are in a handstand position facing the wall. The only touch points should be your hands on the ground, and your feet on the wall. From here, alternate from one hand to the other, 5 second holds each side. Continue for as long as you can. When I started I could only do one hold each side before I fell, but I’m progressing from there, practise makes perfect.

This exercise requires concentration so don’t rush through it. Blood will rush to your head and to your posting hand. The more you do this exercise the more you’ll adapt and the blood rush will stop, or at least, you’ll adapt to it.

This a great exercise for shoulder strength and over all stabilisation, and it will help with your free standing hand stand progression too. Video below has been sped up.


Indoor exercise one: Triangle Headstand

Irish winters make it very hard to keep exercising. Its dark in the morning on the way to work, and dark in the evening on the way home. Constant darkness makes me feel tired, even when its relatively early. Because I train outside, its hard to get the motivation to go out and train, the wind and rain don’t help. Even if you train in a gym, it can be hard to motivate yourself to pack a gym bag and head out the door.

I’ve started moving some of my outdoor exercises, indoors. One such exercise is the triangle headstand. I saw this a few months ago in Men’s Health magazine, I figured that because I can comfortably walk around on my hands, the triangle headstand would be easy, I was surprised by how hard it is. Its a test of your core stabilisers, because you can’t rely on arm strength to hold you up. Instead this works your back stabilisers, abs, and neck muscles. As per the video below, kneel on the floor with your fingers interlocked and forearms in a triangle. Place you head between your arms and walk your feet to your chest, then slowly extend your legs over your torso, tensing your core, and hold. The triangle Headstand can take a while to get right, mine is far from perfect, as you can see from the video below. My legs are not straight enough, and as you can see, I fall a lot. Don’t worry about falling, as you can see, you just roll forward. If you’re not good at something, it means you have to work on it. I’m going to continue working on the triangle headstand until I can get perfectly straight. I can feel the benefits to my core already.


Knee and Ankle Stabilisation

Leg stabilisation is important for almost every upright human movement, be it gymnastics, martial arts, running, dance, etc. Knee and ankle stabilisation is important not just for sports, but also for general day to day activities like walking and standing. Two exercises I use to build stabilisation in my knees and ankles are the side scale and the weighted row.

For the side scale, stand with feet together either on the floor or a raised surface. Raise one leg out to the side as far as possible and hold for 10 to 15 seconds, and then repeat on the other leg.

Side Scale
Side Scale

For the weighted row, learn forward while allowing your leg to raise behind you. The rear leg should stay in line with the torso. From here, preform a row, bringing your elbow back around your spine and using your other arm as a counter balance. The added weight puts extra pressure on your stabilisation muscles.

Weighted Row
Weighted Row

These exercises are best performed barefoot. Most conventional runners have high sides that act as ankle stabilisers, this will prevent you from building up your own stabilisation muscles.

Blog at

Up ↑