Any variation of a handstand push-up is very challenging. If you are not in the optimal position for strict hspu’s, a movement that you could do sets of 5-6 of, can easily turn into painstaking singles. This leads into the kipping HSPU. Easier, yes, but positioning is just as important to achieve high reps or multiple sets. Below is an athlete named Lauren that I recently started remote coaching. She can string together multiple kipping HSPU’s but with a few adjustments, I believe she can do more.
(Important note: Hopefully by now everyone understands that kipping HSPU aren’t the safest movement because of the loading of the spine at the bottom. Please understand that they need to be in control at all times. With that being said, incorporating different variations of strict HSPU work to increase strength, wins every time.)
The goal today is to shorten your time under tension while inverted. Once you kick up into a handstand, get the work done and then kick back down. I want the HSPU to be fast but ALWAYS CONTROLLED!
Skill: For 10 minutes, practice loading at the bottom and immediately kipping out of it. If you are able to do multiple reps, work on sets of 2-3 while being precise every rep!
Key positions to focus on when loading:
1) Tripod with head and hands
2) Keep tension throughout your shoulders at all times
3) Keep trunk and glutes engaged at all times
4) Knees down and out
I can’t believe its already June!