How To Do Kipping Handstand Push Up

Kipping Handstand Push Up Exercise

Kipping Handstand Push Up is a dynamic exercise that builds the shoulders, upper back, arms, lat and gluteus muscles, quadriceps, hamstrings and hips.

It also actively engages the core section throughout the exercise.

Kipping Handstand Push Up is an advanced exercise. Before attempting to do Kipping Handstand Push Up, you should be more proficient with the regular Handstand Push Up.

Kipping Handstand Push Up Progression & Mobility

  • Place one foot forward, bend at the hips and position your hands shoulder width apart on the floor. Kick up to a handstand position against the wall.
  • Your feet must be hip width and pointed up; gluteus muscles and quadriceps must be activated. Hands must remain shoulder width apart.
  • Keep your core muscles tight throughout the exercise.
  • Lat muscles and shoulders must be contracted; arms straightened out.
  • Look straight ahead while you are in the Handstand Hold position.
  • Transition to Handstand Pushups by bending the elbows and slowly lowering your body until your head touches the floor.
  • Bend your knees and bring them toward your elbows. Keep your hips firmly against the wall.
  • From here, explosively kick up both legs while simultaneously pressing up with your shoulders until lock out.
  • Kick down from the wall to return to start position.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Kipping Handstand Push Up requires that you perform the exercise precisely in sequence.

Common fault includes pressing up before kicking up with the legs.

You lose a great deal of power and explosiveness at the bottom because in this sequence, kicking up creates downward pressure on the shoulders.

Another common fault can be found at the set up. The core section, lat and gluteus muscles are not engaged and this creates a large arch in your lower back. This will make the exercise more unstable to do.

Variations: Handstand Hold, Handstand Pushups

Kipping Handstand Pushup