Kipping Handstand Push-Up

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius
• Gluteus Maximus
• Vastus Lateralis

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Carpi Radialis

Technique

1. Put a folded mat or pad against the wall, then kick up into a handstand with your back to the wall and heels on it, hands about shoulder width and a short distance from the wall.
2. Lower under control until the top of the head rests on the pad.
3. Pull the knees down toward the chest, then kick the legs straight up along the wall while pressing hard through the hands.
4. Finish with locked elbows and the heels back on the wall; lower under control and repeat.

Cues

• Only attempt this once you can do strict handstand push-ups comfortably.
• Lower the head to a mat or pad and keep the neck neutral.
• Drive the hips and legs in time with the press.

Common mistakes

• Dropping fast onto the head; always control the descent and use padding.
• Flaring the elbows wide.
• Kicking the legs out away from the wall instead of straight up along it.
• Working without a spotter or clear space around you if you cannot bail out safely.

Alternatives

• Handstand Push-Up
• Pike Push-Up
• Dumbbell Overhead Press