Hand Stand Push Ups Progression

Hand Stand Push Ups Progression

While good technique is important, you simply need a certain amount of strength to perform a strict handstand push-up. Luckily, there are all kinds of ways to build that strength.

 
Wall Climb
The wall climb is a great start as it safely places the athlete upside down while removing the fear of falling onto their head. It gives enough load to the shoulder to build strength but not enough where it makes it impossible.
 
Static Holds
Once the wall climb is mastered this would be the next step in the HSPU progression. Here the athlete can build comfort going into inversions. Inversions have been scientifically proven to help with balance in coordination. The athlete can still develop strength here as it is considered a static contraction of the shoulder musculature. 
 
HSPU (2 Abmat)
Once the athlete can hold the static handstand for 1 minute the athlete needs to start moving through some depth. Working this drill with sets of 3-5 reps is a great way to develop the strength needed to go into the full range HSPU.
 
HSPU (1 Abmat)
Here the athlete will be required to move even lower into the hand stand. If the athlete can perform 10 reps of hspu with 2 Abmats this would be the next logical progression. Breaking these hand stands  the same way into sets of 3-5 reps at a time will get them strong real quick. 

handstand variations


Saturday March 14th, 2015

14min AMRAP:
  • 7 Chest To Bar
  • 50 Wallballs (10ft/9ft)
  • 200 Singles

coming Monday…

4 sets of 60 secs Max Effort:

  • Handstand Push Ups
  • Medball Clean
  • Row
  • (rest 30 secs)

SCORE- Total Distance On Row