Handstand is a focal point of gymnastics; However, those who have not performed gymnastics as a child are not familiar with this movement, which is very difficult to learn.
perfecting the bodyweight handstand for just one minute can take years, but all athletes, even those less inclined to gymnastics, can learn!
I kipping handstand pushups are one of the exercises with the highest technical coefficient among the gymnastics skills; it is an exercise created especially for CrossFit® and in this article we will reveal all its secrets.
Index
Guide to learning to stand "upside down"
The CrossFit® Games have popularized handstand pushups, as if they were a movement accessible to all and that does not inspire fear; watching professional athletes perform handstand pushups like it's the easiest thing in the world is fun and very inspiring; Have you ever noticed how their shoulders are swollen?
Wouldn't you like to learn this movement too? To best perform kipping pushups it is good to mobilize the following limbs:
- trunk
- shoulders
- triceps
In the case of kipping handstand pushups (hspu) use the kick of the legs and the consequent opening of the hips to create an upward thrust which facilitates the extension of the arms.
For a good kick (soccer) it is good to respect these requirements:
- knees to chest: the knees must be gathered as close as possible to the chest with the foot hammered, to have the best trajectory during the press
- crushing lumbar area: When the legs gather in the chest, the lumbar curve creates the upward propulsion
- head position: the head must remain in a neutral position to favor the interlocking of the shoulders
- direction of football: it is the heel that creates the trajectory of the kick.
Performing kipping handstand pushups
- Preparation: find a free wall with plenty of space and place a mat against the wall to cushion your head
- Stand upright with your heels against the wall; the core, the lats must be in tension and the column in a neutral position; push your heels into the wall. The idea is to try and push the floor away from you
- With control, bend your elbows and lower your head to the mat
- Maintaining the position, lean your butt against the wall and bend your legs bringing them to your chest
- Il pushup actual departs from here in a series of rapid, flowing movements; from here throw your feet back towards the wall, pushing your heels towards the ceiling
- Use the momentum to press into the floor and stretch your arms overhead
- Land in the original handstand position.
Kipping vs Strict
The age-old battle “kip or no kip” it is now outdated; as with almost all gymnastics movements, a professional gymnast can do both movements.
Many coaches encourage a build the prerequisites of force and coordination by practicing the strict movement first; for some beginners there comes a time when it is easier to get into the rhythm of kipping, even if they are not yet able to do as many strict handstand pushups.
In general, CrossFit® athletes use the kipping handstand pushup more in fast, intense workouts designed to get the heart rate up; kipping is most often programmed into metabolic conditioning training, while strict is usually used to build strength and skill.
Both movements are worth learning.
And you, can you do kipping handstand pushups? Let us know in the comments and remember to follow us on our telegram channel
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