Optimizing Human Performance

Strict Handstand Push-Up

Strict Handstand Push-up

Execution: The client will start by flipping up into a handstand with their hands about shoulder width apart and using the wall to keep their body balanced. Once inverted, the client will need to have good handstand mechanics throughout the entire movement, such as neutral posture, toes pointed, and keeping their shoulders, core, and quadriceps active. The client then lowers their body down until the head lightly makes contact with the floor. Once contact is made the client may push up back to the starting position. Note: The client should keep their elbows forward (away from the wall) for better shoulder mechanics. Coming down too fast to the floor can lead to spinal injuries, so it is encouraged to descend in a controlled manner. Purpose: The purpose of the handstand push up is to increase the client’s overhead pressing strength using their own body. This will require more coordination and body control than your standard overhead press. This movement is regularly tested in the sport of fitness, so for competitors it is one they need to practice frequently. Programing: Depending on the client’s skill level it may be programed for different ways, for different reasons. Ideally it would be best to program this on a day you're planning to focus on upper body pressing. For competitors in the sport of fitness, it may be more commonly used in conditioning pieces that are more sport specific. Variations: Variations include Kipping Handstand Push-up, Deficit Handstand Push-up, Freestanding Handstand Push-up, and the Box Pike Handstand Push-up.


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