Handstand Push Ups - Getting Started.

To get you started with handstand push-ups, there are a few basics we need to get drilled in first. These can be easily practiced at home or the gym, so you can get yourself prepared properly to start hitting HSPU in workouts.

You can start to practice these drills once you have a strong foundation of push up work. A max set of push ups on toes of 15+.

Follow the list below in order,

Head stand.

We want a tripod base for headstands and handstand push ups. Set yourself up on your knees, with a towel or soft mat out in front of you for your head. Place your hands in front of your knees (20-30cm), with your hands about 60-80cm apart. From here your head should rest on the floor 20-30cm forward from your hands (away from your body).

In your headstand position, start by walking your feet towards your body with your hips high in the air. Practice resting your knees on your elbows and holding a headstand in this position. Then progress to reaching your feet high above your hands with your body and legs extended.

Practice holding a headstand for up to 5 x 20 sec. This will help build up your neck in preparation for the pounding it can take from handstand push ups. As well as drill in the correct bottom position of HSPUs.

HSPU negatives.

Practice kicking up to a handstand against the wall.

Then slowly lower yourself into a headstand (tripod position).

Kick down. Rest as required and repeat.

Points of performance.

Controlled lower from top to bottom. -Decrease the range by stacking plates under your head as needed (if you can’t control to the floor).

Tripod finish position every time.

-achieve this by initiating the lower with a slight lean back towards the wall and twisting your elbows away from the wall. Just like lowering a barbell from the top of a press.

HSPU negative + Kipping HSPU (or attempt).

Same as above, then add.

From your tripod headstand position.

Lean your butt back to rest on the wall.

Bring your knees to your chest (more like in line with your stomach), by closing your hips, whilst also bring your feet slightly away from the wall.

From here. Kick hard, up toward the ceiling.

As soon as your hips and knees are at full extension press yourself back up to a handstand with your heels against the wall.

Once you have these under control.

Practice multiple reps.

If you have any questions or troubles with any of the above movements, please don’t hesitate to ask one of our coaching staff.