HANDSTAND PUSH UP (WORKING UP TO HANDSTAND PUSH UPS)

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STREET PARKING HANDSTAND PUSH UP WORK: WORKING TOWARD HANDSTAND PUSH UP 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 (like M, W, F or T, Th, S) and add ONE session in each of those days per week.  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 that 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 the 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. SESSION 1 4 X MAX PIKE HANDSTAND PUSH UP 4 X 12 OVERHEAD TRICEP EXT 3 X 1 MIN HANDSTAND HOLD 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 flexibility than anything else.  Make sure the hips are over 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 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.   SESSION 2 4 X 8 SLOW LOWER HANDSTANDS 4 X 10 DUMBBELL PRESS 4 x 5 HEAD STAND KNEES TO ELBOWS 2 X 10 HIP TURN OVERS 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 to have anything to do with the handstand push up.  But, this drill is a great way to practice the fast hip opening and hip turn over 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 make the legs weightless.  So as soon as you finish the kick you start the press!  A common fault is to press to early or too late! Once again, make sure you are on a mat or have one under your head.   SESSION 3  4 X 8 DEFICIT PIKE HANDSTAND PUSH UPS 3 X 10 PUSH UPS + 30 SECOND PLANK 4 x 1 MINUTE OVERHEAD HOLD   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 ups.  Butt over head looking back at your bench or box. 3 X 10 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!    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 come up in a work out 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. DON'T GET TRAPPED ONLY USING ONE TYPE OF SCALE!

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