They happen to you in WOD.
They absurdly pump shoulders and arms.
They are so cool to see.
They are the handstand push ups (HSPU).
Getting to them is a nice goal for muscularity, general fitness, and dedication.
Let's see one linear progression to be able to stand upright without fear and, since we are here, flex those arms.
Index
Handstand push up, from scratch
Or a barbecue with friends.
Maybe to convince them to sign up for that CrossFit® test lesson.
But since there is a bit of work to do, we do not delay.
The only caveats: there is no single progression to get to master this movement. The times and especially the basis that must be built vary from physical to physical. This progression worked well with the writer.
Ten steps for the push-up handstand
1 - Forming the body with the basics
A requirement to have before undertaking this progression is the series of 20 push ups. A set of 20 push-ups is essential to start developing flexibility and force inupper body necessary for the HSPU.
Other movements that you can strengthen are the bear walk with outstretched arms and those with flexed arms.
2 - Handstand walking.
Place with your heels against the wall in the initial position of the pike push up. From here he walks against the wall, approaching it with his hands. Your body must be stretched against the wall at the end of its movement, and its arms must be extended. Walk to return to the starting position.
Aims to do two or three series from 10 rep in a row.
They are push ups performed while keeping your knees on a box. The more you keep your hands close to the support, the more the feeling will be that of the real HSPUs.
Aims to do 3 set from 15 reps.
4 - Pike push up
Away the box, extended legs, and so on pike push up. The top of your head must touch the ground: use a kitchen or a mattress if you fear to get there with too much momentum.
3 series from 15 reps, and switch to next exercise of progression.
5 - Partial push-up handstand
Get in the position handstand against the wall, the bending begins and ... when you lose control, go back to the ground. Start over and aim to make 15.
6 - Controlled descents
This is the longest part of the progression. From the handstand position, go down until you touch the ground with your head, while a partner holds your legs and helps you back up. Build a series of 10 reps whose descent lasts 4 seconds ... and then do two more series!
7 - Push-up handstand with support
Use a stack of boxes on the top of which you will anchor your feet, and execute a handstand push up. The lower the support, the more difficult it will be to perform the movement. Help yourself with i femoral to lift you up.
8 - Your first push-up handstand
You must have been patient and regular, but here you are: do your first HSPU.
What should you keep under control?
- That the back is perfectly flat
- That the core be absolutely tense
9 - Controlled descents with extended ROM
Use supports about ten centimeters high - eg gods bumper plates - to create a rise that allows you to go down with your head lower than your hands. Use the controlled descent to make a series of ten.
10 - Handstand push up in series
You can finally build your 10 HSPU series. Congratulations!
How to improve movement
From here finally ... it's all uphill!
Joke. There are several ways to improve your handstand push up after you have mastered the base movement.
Working on balance and proprioception, you will eventually be able to leave the wall and do the HSPU free.
Or you can overload the exercise - using elastic bands, for example, or supports as in the progression point 9 - per strengthen the arm and shoulder muscles.
But in the meantime ... both me and your coach want 10 HSPU to do it well!