Handstand Push Up Trick [HSPU]

Handstand Push Up

Today i'm going to give you simple guide on How to master the Handstand Push up. The Strict handstand push up requires a combination of strength and balance to be able to perform a handstand push up. You must be able to balance a straight handstand. If you are not able to do a perfect balance handstand go to this Handstand Guide for quick master in handstand. As you add the additional dynamic strength challenge of lowering your head to the floor and pressing back up if you can't get hold a freestanding handstand make sure you practice your handstand balance in addition to strength training when working toward the goal of a handstand push up.

I recommend individual training strength and balance separately and then utilizing exercises that combine them. And also before starting any exercise you must do warm up. 

let's go for the first exercise.

Pike Push Up

This exercise will help develop the vertical pressing using only a portion of your body-weight and without the added challenge of balancing a handstand. 

• Start in a push-up position with the hands shoulder width apart.

• Walk your feet as close to your hands as possible.

• Rise  up onto your toes and try to get your hips over your shoulder. You won't be able to do this with your feet on the ground but get your hips as close as possible.

• To being over your shoulders lower down bringing your head in front of your hands until your forhead touches the floor.

• Then straighten your arms as push back and opening your shoulders at the top keep the elbows over the wrists through out the movement.

This exercise replicates the motor pattern used in a handstand push up and will help strength the necessary muscles in a functional manner.

Common mistakes

• The most common mistakes is to bring the head between rather than in front of  hands. By doing this you are no longer replicating the motor pattern of a handstand push up and therefore diminishing functional strength gains.

• Another common mistakes is straightening the arms before opening the shoulder by doing so you are training forward push ups rather than vertical pushing strength make sure you straighten the arms as your shoulder open and you keep the entire movement. 

Progression

You can progress this exercise by elevating your feet on an object with your feet elevated walk your hands toward your feet with the goal of stacking your hips directly over your shoulders. From here the mechanics are the same as with your feet an the floor bring the head forward as you lower push back up opening and elevating your shoulders at the top of the movement.

The difficulty of this exercise relates to how high your feet are elevated initially. Choose a low height object and increase the height as you get stronger to place more weight on your hands.

Wall Hspu

The second exercise is the chest to wall handstand push up this exercise simulates a full handstand push up.To perform this exercise are require you to lift your entire body weight means it requires the same degree of strength used in a handstand push up without the added challenge of balancing.

• Start in a chest to wall handstand.
• Go close to wall with your hands a few steps from wall so, the body is slightly angled.
• Lower down bringing your head in front of your hands and press back to the starting position.
• Ensure you maintain straight body alignment throughout the movement.

I recommend you to wall push up with your chest facing the wall as this utilizes the change in angle of your body used in a freestanding handstand push ups doing wall handstand push ups with your back facing the wall can it entice you to arch your back and doesn't mimic the mechanic of a freestanding handstand push up as well.

Hspu Negative

The third exercise is the handstand push up negative if you can't get to a handstand push up but can balance a handstand and can perform wall handstand push up. A great way to improve your strength while simultaneously improving your balance is to perform negatives in addition to improving your strength and balance this exercise will familiarize you with the exact position you travel through during the handstand push up helping you get better at the movement.

• To perform a handstand push up negative kick into a handstand and perform lowering phase of a handstand push up in a slow and controlled manner. Hold the position at the bottom with your head just off the ground before stepping back to your feet then kick back into a handstand. 

Repeat ensure you maintain straight body alignment throughout the movement.

Bent arm press

The fourth exercise is bent arm handstand press if you can comfortably perform the previous exercises but are still struggling with concentric portion of the handstand push up a good way to train this segment is with the bent arm handstand press this exercise incorporates both balance and strength components and allows you to practice the concentric phase with the assistance of a little momentum.

• Start with pike push up on the floor.
• When you get to the bottom of the movement lift your feet off the floor.
• Hold this position if you can comfortably do this.
• Extend your hips after you lift your feet.
• Finally use the forward momentum to help you press up.

Once you've reached the handstand step out of it and repeat. Try to resist the temptation to arch your back as your straighten your arms. 

The previous exercises should help you build both the strength and balance require to achieve your first handstand push up and later.

Complete the movement for repetitions once you've mastered the handstand push up. You can increase the difficulty by increasing the range of movement speed or even adding weight.

If you have any further question just leave a comment.

Basic Flexibility and Mobility guide for beginners.

Flexibility and Mobility

Flexibility and Mobility is one of the keys to longevity in training being mobile and being able to move freely will allow you to maximize your progression in anything you do whatever it's increasing the size of your muscles, building strength, developing skill or just improving your posture.

How much mobility and flexibility you actually need depends on your specific goals and preconditions a person who just wants to stay healthy and aim for good posture doesn't need to achieve a split or other advanced mobility and flexibility skill however, there are some fundamental movements every person should be able to do because everyone will benefit from them they are like basic of flexibility and mobility one of those movements are Raise your hand straight arms.

Shoulder flexibility and mobility

The movement we mentioned above raise your straight arms above your head while keeping your spine neutral like shoulder mobility you won't be able to build a straight and nearly vertical line with your arm and torso but compensated by extending your spine this lack in mobility is also the main issue when people aren't able to hold a straight handstand or to do an overhead press without massively arching their backs to work on your shoulder mobility. You just lay yourself on your stomach and lift your arms while you tilt your pelvis backwards and press your chest against the ground this will ensure that you only lift your arms and avoid to extend your spine this look way easier than it is so, if you aren't able to lift your arms yet your can start on an object which will increase the distance between you and the ground a little bit from there you can work your way up until you can do this exercise on the ground. Ofcourse it's also possible to do this exercise on the ground from the beginning even if you can't raise your arms yet as long as you tense your muscles and focus your mind on the tension you will improve your mobility and flexibility of your shoulder.

Spine Flexibility and Mobility

Now, we take a look at the spine a good spine is stable but also mobile no matter if you bend or extend it the goal.

• In this exercise is to build a C shaped curve in both direction. But keep in mind that it's normal that you reach a greater range of motion in the flexion then it the extension.
• The next movement is touching your toes you can do this while standing or sitting on the ground it's not necessary to hold your back straight because this movement is not only about leg and hip flexibility but also about your spine mobility.
• If you aren't able to do this you just start with your current range of motion and the position over time you try to increase the range of motion step-by-step.

Glutes and hip flexibility

The next thing you should be able to do is the active deep Squat.

The active deep squat is one of the most natural human movement pattern now a day's most people are used to sitting on a chair for many hours of the day so, it's no wonder why they lost their ability to squat deep often. They can't get deeper than 90 degree and if they try they compensate their lack of mobility and flexibility by lifting their heels and rounding their spine letting their knees collapse inward and moving their upper body forward instead of bending their hips and please.

To get better at the deep squat we suggest you to practice assistance squat with holding yourself onto an object like vertical pipe. There is also a article on boosting strength with squat by clicking here you can learn basic how to do perfect squat. In assistance squat you won't fall backward if you go deeper than you are use to . Hold this position to let your body adapt to it always remember to

• Keep your spine straight out.
• Won't rotate your hips.
• Keep your heels on the ground.

In this position tried to tense all muscles that keep you from falling backward like the tibialis anterior and the hip flexor.

Advance shoulder Flexibility

If you should be able to raise your arms above your head you should also be able to move them in the opposite direction. Grab a stick about shoulder height and extend your shoulder as much as you possible the goal is to extend your arms to about 60 degree if you can't reach that position you can hold your current position and try to increase the range of motion every time you do it.

Another way to increase you range of motion in this movement is by sitting on the ground and push yourself forward while your hands stay on the ground. Here you also try to increase motion from workout to workout step-by-step in general mobility and flexibility is something that needs time and sometimes it might feel like you wont't move forward but this is normal and necessary to improve over time.

Wrist mobility

The last recommendation is about the wrists your wrists should be mobile but also strong first. We take a look at the wrist extension if you get wrist problems from doing push-ups on ground but also harder exercise like handstand you should work on your wrist flexibility and stability by reducing the pressure at the beginning and increase it step-by-step by shifting your weight in this way you can adjust the amount of weight you apply to the wrists. With this method you let the structures of your wrist time to adapt to the pressure over time you can apply more pressure step by step when it comes to the wrist flexion you also apply pressure to it step by step the only difference is that this position is much harder than the extensions. So, only apply a little bit pressure and do it dynamically in the beginning the more you take your wrists away from your body and apart from each other and the more you lean forward the hard of this exercise gets.

Ofcourse there are many other ways and exercises to improve the movement and build a well-trained flexible and healthy body. In our new mobility and flexibility program we go more into detail and address all of those points no matter if you are beginner or already pretty mobiled and flexible.

The program is divided into three levels and come with mobility and flexibility flows as well as single and locomotion exercise. We also include advance mobility and flexibility training for exercises like Splits, V-sit and Press handstand. So no matter if you want

1. Improve your posture.
2. Work against Imbalance.
3. Work against Weak points.
4. Learn skills
5. Recover from injuries

Our mobility and flexibility programs will fit your needs.

If you have further question. Just leave a comment .

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