How to do a handstand push up (HSPU)


The handstand push up (abbreviated here therein as HSPU seems to garner more awe and wonder than most other handstand related movements. The relatability of a push up plays a major role in this I believe.

Aside from impressing people ( which is totally valid, people do this professionally as performers after all)It is a very worthwhile pursuit when it comes to physical mastery.

The journey to achieve one requires you to develop many useful attributes and strength that carry over into other athletic pursuits.

It can also serve as a transition between the realm of handstand and the realm of arm balancing. Such as when someone pushes up from crow pose in handstand. Or lowers down into an elbow lever/crocodile from a handstand.

Below are some super simple but highly effective to begin leaning this movement. Starting from easiest to hardest.

Upper body elevated push up

If full pushups are not possible placing the hands on an elevated surface will reduce the difficulty and load, The more upright your are the easier the movement will be. Gradually reduce the angle over time to build up to floor pushups (as shown in the video) I am using a smith machine here which is ideal with it's many height settings. But anything safe and sturdy will do.

The form described below applies here. Except you will be lowering towards the elevated surface. Time is better spent on this than knee push ups. As it is a much smoother transition to the real deal. As you have infinite progressions depending on the height you choose (higher is easier).

Push up

1. Start in a high plank with your palms flat, hands shoulder width apart, shoulders stacked directly above your wrists, legs extended straight behind you, and your core and glutes engaged.

2. Keep a straight body line throughout. Bend your elbows and keep them in close to your sides to lower your chest to the floor.

3. Push through the palms of your hands to straighten your arms and return to the top starting position.

*Keep the forearms vertical to the floor ( at a right angle to the floor)

Benchmark : 20 strict reps with ease.

Elevated A-frame push up

It is rare that someone graduates from push ups straight to full range reps of these. We can bridge the gap by doing partial repetitions (going as far down as you can return from) And by doing negative reps (lowering slowly into headstand position)

The raw strength requirement is very similiar to the HSPU but does not require the skill, balance and stabilisation that is involved there.

1. Place your feet up on a very sturdy immovable box or support.

2. Place the hands on the ground and walk them in as close to your feet as your flexibility allows. (we want the torso as vertical as possible)

3. Bend at the elbows to lower your head to the ground. Make sure you keep your elbows in and aim to place the head in front of the hands, Imagine this location is the top of a triangle in relation to the hands.

*Keep the forearms vertical to the floor ( at a right angle to the floor)

Benchmark : 8 strict reps ( though freestanding HSPU can begin before this number is reached)

Chest to wall HSPU

A way to experience the load of a full HSPU in the inverted position but without the difficulty of the balance element. The same cues and instructions as below butin a chest facing the wall handstand. Around 1.5-2 hands distances away from the wall. Feet stay in contact throughout. Then once proficient (5 full reps) you can try lowering with the feet touching the wall, then pushing back up with no wall contact.

The method of using partial reps and negative reps mentioned earlier applies here too,

Exercise common sense and dont do this if you are inexperienced. Always try things you are unsure of with a spotter first. And only when you have hit the necessary benchmarks.

Freestanding HSPU

Here we are. The full thing.

I am going to state the obvious by saying this. But you should have a solid, consistent 30s handstand free hold.

1. From a freestanding straight handstand bend at the elbows to lower your head to the ground. Make sure you keep your elbows in and aim to place the head in front of the hands, like before Imagine this location is the top of a triangle in relation to the hands.

2. The body should move at a moderate diagonal angle towards the floor.

3. Keep the forearms perpendicular to the floor throughout (at a right angle).

4.Lightly touch the (top) of head on the ground and push back up to handstand.

*Aim to keep the spine flat on the lower, A small amount of arching is ok on the way back up to handstand.

Remember that these things take time. Dont rush, enjoy the process and above all else be consistent.

Check out my YouTube channel to learn more about handstands

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=)

Sundi

sundi pereira

Handstand Classes, Workshops and Short Courses Melbourne

For all things related to the wonderful world of hand balancing and handstands, handstand classes, handstand workshops and handstand short courses Suby Handstands has got you covered in Melbourne.

Whether you want to work in a group setting with Melbourne based handstand classes or Melbourne based handstand short courses or on a one to one basis with private handstand lessons you are going to experience growth in your practice.

Many people believe that the best way to progress their handstand is to repeat the same thing over and over again thinking that one day it will lead to some sort of miracle and finally click. I can tell you best way to progress is in fact to practice, but to practice the RIGHT things for your specific level, awareness and body. This is the way forward in your handstand training.

Participating in handstand classes or private handstand lessons is the best way to find the keys to unlock the gates to progress and stop experiencing frustration and fear in your handstand practice.

So you’ve mastered handstand at the wall and are ready to take it to the middle of the room? But every time you hop up, it feels like you can only hold the pose for a nanosecond. What gives? How can you learn to stick your balance in the center of the room?

If you’re looking to move your handstand away from the wall, odds are you’re already familiar with kicking up into the pose. Even so, starting with a solid, well-aligned foundation and kicking up with confidence can strongly increase your chances of balancing in handstand.

Press handstands are one of the coolest gymnastics/acrobatic skills out there

They are a demonstration of control, power and body awareness that can be done virtually anywhere.

Press handstand is a beautiful skill but one that is made up of many physical attributes. Flexibility, core strength, shoulder strength, skill and technique all equally play an important role. Having coaching to assess which area's you individually need to develop is vital to learn press to handstand safely and efficiently. I can help you put together a training plan to achieve your inversion, arm balance and hand balancing goals.

Tuck handstand is another awesome skill to work on.

As the name implies, a Tuck handstand is a bent leg position where the knees are pulling towards the chest, versus a handstand where the legs are fully extended with toes pointing directly towards the sky.

It helps to develop correct should alignment, shoulder strength, shoulder flexibility and is the gateway to many other cool handstand shapes. There is 2-3 amazing handstand drills that drastically help develop tuck handstand.

What about handstand pushups? A brilliant display of body control and raw power.

Just like you wouldn’t want someone performing a ton of kipping pull-ups when they don’t have the strength to do one strict pull-up, we don’t want someone doing a ton of kipping handstand push-ups if they don’t have the strength to do a strict handstand push-up. The shoulder strength required to complete a handstand push-up is great, and some may not have that strength just yet. Have no fear, I have created a simple training program to help you build your upper body strength to reach the goal of obtaining a strict handstand push-up. With dedication, patience and hard work, you too can successfully attain the handstand pushup.

As soon as you’re able to balance a handstand by the wall for just a few seconds without using the wall for support, it’s time to start adding some freestanding handstand exercises to your practice. BUT don’t leave the wall behind entirely just yet, it will still be one of the most useful tools for awhile to help maintain your conditioning and continue developing sound balance mechanics.

It can seem both terrifying and impossible to move your handstand practice away from the wall. Because what’s gonna happen if you fall? Some parts of the fear of falling out of a handstand are rational, others are entirely irrational.

let me help you address and overcome the rational fear of falling when you practice the freestanding handstand.

Learn how to handstand by learning :

How to fall

The benefits of going upside down

The muscles worked in a handstand

How to warm up before doing a handstand

Step-by-step directions for doing a handstand

Common handstand mistakes to avoid

As for how long it'll take you to master a handstand? It's pretty individual. Some will get it right away, while it takes a lot longer for others. Remember that it’s as much a mental discipline as a physical one and keep trying, knowing that you will get there.

So let get started. Click on the Handstand classes Melbourne page and take your practice to the next level whilst cultivating discipline and self understanding.