Can’t do a handstand pushup (HSPU)? Not to fret, if you have a few free minutes a day and a degree of commitment, you can get your first HSPU with a little bit of work.
Why should you worry about HSPU’s? First off, it’s just about guaranteed that not one of your friends can do one, even if they’re in fantastic shape. Next, they’re a fantastic exercise to mix into your regular metabolic conditioning routines (you are doing metcons, aren’t you?) HSPU’s don’t merely develop overhead strength and endurance, but enhance your balance and body control in addition.
First let’s start with a standard pushup. If you can perform a regular pushup, boost the force on your shoulders by changing to a pike pushup (PPU.) To do the pike pushup, get into the plank position and step your feet towards both your hands until your rear is high in the air and your body is “piked”. The position looks just like “downward dog” yoga pose.
Try a few pushups from the piked position by bending your arms so that the top of your head meets the ground between your hands. Reverse the exercise by pushing with your arms and shoulders as you would a shoulder press until your arms are fully extended.
If these turn out to be too easy (you’re able to do 5-10 with little trouble) try moving your feet in as near to your hands as you can and get on your toes. The more over the shoulders your hips are, the greater load you will have on your shoulders and the more difficult the pushup is going to be.
If PPU’s are far too easy, boost the difficulty by placing your feet on a box, step, couch, low desk, etc. Set your hands on the floor next to the previously mentioned box, step, etc, and carefully move your feet on top of the object so you are inverted with your hands on the floor, your feet on the box, and your hips as directly over your head as you can.
Do 10 repetitions, breaking down the sets as needed. If you can only do single repetitions right from the beginning, back off to the previous step in the above progression and work on your HSPU’s from there. When you’re able to do 10 unbroken HSPU’s, take a day or two off and proceed to the next level of difficulty in the progression, performing a set of 10 every 2-3 days.
To make box HSPU’s more and more difficult use higher and higher boxes to get your legs more directly over your hips.
When you’re employing a very high box or other object and have no problems doing 10 repetitions it’s time to go on to the penultimate step in the progression. Locate an object in your home or fitness center chest-high or bigger (eye level is ideal; a chest of drawers or bureau at home will do in a crunch) that’s solid enough so that you can kick up into a handstand. A squat rack with the Olympic bar set at eye level is fantastic, just be sure the bar is rendered immobile with bands or hefty weight.
Very carefully kick up into a handstand so your rear is to the object and rest your legs against the top of the object. Extend one leg so that it is straight and hook the opposite heel on top of the object. Go down into your HSPU and if you need an assist either on the descent or ascent, use your hooked leg to give yourself a light spot. The thought is a lot like having a spotter gently lift the bar as you reach failure while bench pressing.
Work your way up to 5-10 unbroken HSPU’s while spotting yourself with one leg. The moment you’re able to do 5-10 unbroken, try a single HSPU on a wall. If you don’t get it right away, keep doing the spotted HSPU’s, utilizing your single leg as little as possible each time.
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