If you watch CrossFit Games athletes as they perform handstand push-ups, it’s obvious that they barely put any weight on their heads. They have built the strength and body awareness to control the kipping movement. Video: Kipping HSPU.
HSPU is anadvanced vertical press exerciseand the only bodyweight exercise where we can get a good overhead press. Mastering them is, therefore, mandatory for any serious bodyweight athlete as well as for athletes doing Crossfit, where it’s a standard exercise.
How do I get my first HSPU?
Start sitting on the ground, with your legs straight out. Have a set of dumbbells that are a fairly challenging weight, and then do a press with them from your shoulders. Keep your core tight, and lock the dumbbells out at the top. Control the descent back to your shoulders (don’t just slam them back down) and repeat.
How strong is HSPU?
When deciding how much weight to use, think about a fairly high-level athlete and how many HSPU they might be able to knock out in a row for the workout (usually anywhere from 5-15 reps for most top level athletes in a group coaching class). Pick a weight that allows you to do sets with that number of reps.
What muscles do HSPU work?
The deltoids in the shoulder musculature,the pectoral muscles (pectoralis major and pectoralis minor) and the main back muscles (back extensor, trapezius, latissimus dorsi and some smaller muscles) do the bulk of the work.
How can I progress to handstand pushups?
Handstand Push-Up Progressions
- Step 1 – Prepare Your Body.
- Step 2 – Build Your Foundation.
- Step 3 – Practice the Components.
- Step 4 – Put the Pieces Together (Full Handstand Push-Up)
- Step 5 – Use Props for an Increased Range of Motion and Difficulty.
How strong do you have to be to do a handstand push up?
″You have to earn the right to do a kipping handstand push-up by being able to do 3 to 5 reps of the harder variation —the strict handstand push-up—first,” says Joe Gaines CF-L1 with CrossFit for the People.
Are handstand push ups impressive?
Despite being one of the most badass exercises of all time, handstand push ups also rock for the following reasons: They build incredible shoulder and upper body strength. They help strengthen your core and glutes. They make you feel like a (really strong) kid!
Are handstand push ups bad for you?
Handstand Push-Ups can be somewhat dangerous if an athlete is unprepared physically to hold their own body weight while in an inverted position, as they may lose tension during the descent of the movement and drop to their head.