Hand Stand Push-Up
The handstand push-up is an exercise that is sure to challenge even the most advanced strength and conditioning athletes. It is an effective way to target the shoulders, however, other muscles also play a role in the successful execution of this move. It is a staple in CrossFit and bodyweight or calisthenics training.
For beginners, this exercise may seem daunting, however, with the right progressions and guidance, it can be mastered in no time. Start by practicing handstands against the wall and when comfortable, slowly move away from the wall. This will help to build the necessary strength and confidence to move on to the next step.
Once you can hold a handstand for 30-45 seconds, you can start to practice the push-up portion of the exercise. Start with a few reps of negative handstand push-ups from a box or bench. This will help you to get used to the motion and build the strength needed to complete the full exercise.
From there, you can work towards completing full handstand push-ups. Start with a few reps and increase the number as you get stronger. A spotter is always a good idea, especially when you are first starting out.
The handstand push-up is an effective exercise that will challenge even the most advanced athletes. With the right progressions and a bit of practice, you can master this move and take your strength and conditioning to the next level.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The handstand push-up is an effective exercise that will challenge even the most advanced athletes.
- Builds and strengthens the shoulders and core muscles, which work hard to maintain stability during the up-and-down movement.
- For beginners, practice handstands against the wall and when comfortable, slowly move away from the wall.
- Once you can hold a handstand for 30-45 seconds, you can start to practice the push-up portion of the exercise.
- Start with a few reps of negative handstand push-ups from a box or bench to get used to the motion and build the strength.
- If full ROM is too difficult at first, reduce it by placing a pad under head.
- A spotter is a good idea, especially when you are first starting out.
Step by Step Instructions For Hand Stand Push-Up
- Begin by facing a wall, standing 3 to 4 feet away from it. Bending at the waist, lower your arms down to the ground and place them 4 to 6 inches from the wall, while simultaneously kicking your legs up towards the wallthis is to be done in a quick, continuous motion.
- Keep your glutes and abdominals tight, and your arms and legs fully extended. This will be your starting position. Begin to lower yourself to the ground, maintaining fully extended legs and feet together. Keep your elbows at roughly a 45 degree anglenot flared completely out nor in a straight line with your upper arms.
- Lower yourself until the top of your head grazes the ground. Once the bottom position is achieved, push through the hands, keeping your legs straight, and glutes and core tight, and return to the starting position. Repeat for the recommended number of repetitions.
Warm Up Tips
- Start by practicing handstands against the wall to build strength and confidence.
- Gradually move away from the wall once you can hold a handstand for 30-45 seconds.
- Practice negative handstand push-ups from a box or bench to get used to the motion and build strength.
- Gradually work towards completing full handstand push-ups, starting with a few reps and increasing the number as you get stronger.
- Consider having a spotter, especially when first starting out.
Hand Stand Push-Up Safety Tips
- Start with wall handstands: Before attempting handstand push-ups, it is important to build strength and confidence by practicing handstands against a wall. This will help you get used to the position and gradually build the necessary strength.
- Progress gradually: Start with a few reps of negative handstand push-ups from a box or bench. This will allow you to get used to the motion and build the strength needed to perform the full exercise. Gradually increase the number of reps as you get stronger.
- Use a spotter: Especially when starting out, it is recommended to have a spotter nearby. They can provide assistance and ensure your safety during the exercise.
- Maintain proper form: Keep your glutes and abdominals tight throughout the exercise. Your arms and legs should be fully extended, and your elbows should be at a 45-degree angle. Avoid flaring your elbows out or keeping them in a straight line with your upper arms.
- Control your descent: When lowering yourself, maintain control and lower until the top of your head grazes the ground. This will ensure proper range of motion and prevent any sudden impact on your neck or head.
- Push through the hands: As you ascend back to the starting position, focus on pushing through your hands while keeping your legs straight and engaging your glutes and core. This will help maintain stability and control throughout the movement.
Incorporating Into Other Workouts
To incorporate the handstand push-up into workouts, follow these steps:
1. Begin by practicing handstands against a wall. Stand about 3 to 4 feet away from the wall and lower your arms down to the ground while kicking your legs up towards the wall. This should be done in a quick, continuous motion.
2. Keep your glutes and abdominals tight, and your arms and legs fully extended. This will be your starting position.
3. Lower yourself to the ground while maintaining fully extended legs and feet together. Keep your elbows at roughly a 45-degree angle, neither flared completely out nor in a straight line with your upper arms.
4. Lower yourself until the top of your head grazes the ground. Once you reach the bottom position, push through your hands while keeping your legs straight and your glutes and core tight. Return to the starting position and repeat for the recommended number of repetitions.
5. If full range of motion (ROM) is too difficult at first, you can reduce it by placing a pad under your head for support.
6. As you progress and can hold a handstand for 30-45 seconds, you can start practicing the push-up portion of the exercise. Begin with a few reps of negative handstand push-ups from a box or bench. This will help you get used to the motion and build the necessary strength.
7. Gradually increase the number of reps and work towards completing full handstand push-ups. Remember to