11/14/2025
💪Handstand Push-up Progression💪
This two-part sequence (Part 2 next Friday!) is designed to build the necessary strength, stability, and confidence for true vertical pressing.
Setup:
-You will need a stable box, plyo box, or stack of plates for the assisted push-up.
-Ensure you have a clear section of wall space for the wall walks.
-Clear the area around the wall for safety.
How To:
Move through the exercises as a circuit, focusing on quality of movement over speed:
-Box Assisted Handstand Push-up: Place your hands on the floor (or slightly elevated blocks) shoulder-width apart. Kick your feet up onto the box, assuming a pike position. Slowly lower your head toward the floor, keeping your elbows tracking back/out, then powerfully press back up.
-Handstand Wall Walks: Start in a push-up position with your feet close to the wall. Walk your feet up the wall while simultaneously walking your hands backward toward the wall. Stop when you reach your maximum comfortable inverted position, hold briefly, then walk back down with control.
Why We Use It:
-Builds Vertical Pushing Power: Directly trains the overhead pressing movement pattern, using bodyweight for resistance.
-Enhances Shoulder Health & Stability: The inverted position forces the shoulder stabilizers (rotator cuff) to work overtime for joint integrity.
-Develops Core Control in Inversion: Strengthens the deep core muscles that prevent the back from arching (anti-extension) while upside down.
Coaching Cues
-Create a Tripod: In the push-up phase, aim for a tripod shape where the head touches the floor slightly in front of the hands, not directly between them.
-Packed Shoulders: Keep your shoulders actively pressed down and away from your ears in the inverted position to maintain stability.
-Tight Core and Glutes: Squeeze your glutes and brace your core throughout both exercises to prevent excessive arching (kipping) in your lower back.
-Control the Descent: The negative (lowering) phase builds the most strength. Move slowly and purposefully.
Ready to turn your world upside down? Come master the Handstand Push-up Progression this Friday!
