Ready to work on handstand push ups?!?

This handstand push up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you get your first handstand push ups or become stronger/more efficient in them.

Make sure you are ready for this program by being able to perform at least 15-20 solid push ups on the hands and toes - as well as hold a handstand against the wall for at least 20 seconds.

The volume of work is low but will help you build the strength necessary to get there. Simply pick 3 days that are not back to back and add ONE of the three sessions in each of those days per week. For example, Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday.

The idea is to work this on for 4-6 weeks, but you can keep it going as long as you need until you build up to strong handstand push ups. Consistency is more important than volume - so make sure you are consistently adding these into your normal training!

The ability to do solid and safe handstand push ups requires more than just strength (although that is important). There is also proper technique and timing if you want to learn how to kip! These drills are aimed to help you gain strength in smaller muscle groups, in your handstand position and pressing as a whole, as well as the technique and timing associated with the kip.

CAN I DO HANDSTAND PUSH UPS IN WORKOUTS WHILE WORKING ON THESE PROGRESSIONS?

While you are working on these progressions - if the option for handstand push ups comes up in a workout we suggest that you stick with the pike handstand push ups until you can string at least 5 kipping handstand push ups together for 3 sets.

4x’s:

• Max Pike Handstand Push Up

then…

4x’s:

• 12 Overhead Tricep Extension

then…

3x’s:

• 1 Min Handstand Hold

COACHES NOTES

—PIKE HANDSTAND PUSH UP

For the pike handstand push up the idea is to press in that vertical position with your body - but taking the weight of your legs out of the press. This is no different than a banded pull up in that regard. Make sure that you set up with your hands/head in a tripod position about a foot or so away from the box. Knees can be straight or bent - that is more about flexibility than anything else. Make sure the hips are over the top of the shoulders and head and you are looking back toward the box.

When you lower, make sure the head travels toward the fingertips and the elbows go toward the box. Touch the ground with the top of your head (not your forehead). Lower under control. Press yourself up and drive your head through your arms at the top.

Do as many as you can with proper form and stop when the form starts to break down. Even if this is only a few reps each set - that is ok!

—OVERHEAD TRICEP EXTENSION

You may perform these seated or standing. You will hold a single dumbbell with both hands locked out overhead with the biceps by the ears. Moving only at the elbow lower the dumbbell behind your head until the elbows are fully bent. Then moving only at the elbow press to lock out.

—HANDSTAND HOLD

The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders, and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating.

4x’s:

• 8 Slow Lower Handstands

then…

4x’s:

• 10 Dumbbell Press

then…

4x’s:

• 5 Head Stand Knees to Elbows

then…

2x’s:

• 10 Hip Turn Overs

Coaches Notes

—SLOW LOWER HANDSTANDS

You will kick up into the same handstand position that you were in for the handstand holds in session one. Make sure you have a pad underneath you or at least under your where your head will touch at the bottom and that it is set up so when you lower you will be in the tripod position.

Making sure only your heels stay in contact with the wall as you lower. Tighten your belly, squeeze the butt, and moving the head toward the fingertips and the elbows away from the wall lower the head slowly - a 3-5 count down - toward the ground.

DO NOT try to press out! Kick the feet down and then re-set back at the top.

—DUMBBELL PRESS

You may do these seated or standing. Dumbbells start at the shoulders. Tighten the belly and press straight up. Locking out with the biceps by the ears at the top. Belly tight and butt squeezed.

—HEADSTAND KNEES TO ELBOWS

This drill is to practice the position you will be in and the technique you will use when it is time to kip! You will do a headstand in the tripod position against the wall. Allow the butt to touch the wall at the bottom. Bring the knees down to the elbows then bring back up. This knee to elbow position is where you will eventually kip from!

—HIP TURN OVERS

This drill might seem funny and not have anything to do with the handstand push up. But, this drill is a great way to practice the fast hip opening and hip turnover that you will do when you kip.

*AFTER A FEW WEEKS OF DOING THE KNEES TO ELBOWS AND HIP TURN OVERS DRILLS - YOU MAY SWAP TO TRYING TO DO HANDSTAND PUSH UP SINGLES.

—HANDSTAND PUSH UP SINGLES

You may do these either lowering into the headstand from the handstand position or starting there. Bring the knees down to the elbows. Then, as you finish the kick you will press straight up and drive the head through! The idea here is that the kick of the legs, temporarily makes the legs weightless. So as soon as you finish the kick you start the press! A common fault is to press too early or too late!

Once again, make sure you are on a mat or have one under your head.

4x’s:

• 8 Deficit Pike Handstand Push Ups

then…

3x’s:

• 10 Push Ups + 30 Second Plank

then…

4x’s:

• 1 Minute Overhead Hold

Coaches Notes

—DEFICIT PIKE HANDSTAND PUSH UPS

You will create a deficit with some bumper plates, phone books (do those exist?), or something that will get your hands 2-3" off of the ground. Make sure you set them up so that you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape.

Bend your knees if necessary or even do the pike from your knees if you need to. Just like the pike handstand push ups from session 1 - these are not a deficit push up. Butt over head looking back at your bench or box.

—PUSH UPS + 30 SECOND PLANK

You will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep. No sagging, snaking, or butt in the air. Keep belly and butt tight! Touch your chest at the bottom and lock out completely at the top.

—OVERHEAD HOLD

Hold a plate, a single dumbbell with both hands, or a barbell overhead for 1 min - 4 sets. Go lighter than you think and add weight if you feel like you can for later sets.

Keep the belly tight! Squeeze belly and butt. Bar or object over the top of your head. Pressing up with the back and shoulders, elbows locked!

Interested in other Bodyweight and Gymnastic Extra Programs? Check out these!

• Push Up Extra Programs

• Pull Up Extra Programs

• Toes To Bar Extra Program

• Bodyweight Strength

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