Instructions:
- 1Position your hands on the ground shoulder width apart and kick up into a handstand position
- 2Bend your elbows to lower your body towards the ground
- 3Push your body back up to the starting position using your shoulder and arm strength
- 4Use a kipping motion with your legs to aid in pushing your body back up
- 5Return to the starting position and prepare for the next rep
Tips:
- Keep your core tight for stability
- Try to maintain a controlled movement throughout
- Be careful not to kick too hard with your legs – the push should come primarily from your arms and shoulders
- Try to keep your head in neutral position to avoid neck injury
Kipping Handstand Push-Up: Elevate Your Training Routine
The kipping handstand push-up is an advanced bodyweight exercise that primarily targets the shoulders while also engaging numerous synergist muscles, including the biceps, triceps, and core. This dynamic movement offers various benefits and can be an excellent addition to your strength training or CrossFit regimen.
Technique and Progression
Mastering the kipping handstand push-up requires a solid foundation in both handstand holds and traditional handstand push-ups. Here’s how to perform this exercise effectively:
- Start in a handstand position, either against a wall or freestanding if you're comfortable.
- Lower your body until your head touches the ground or a mat.
- Using the momentum from your legs, kick off and push your body back up to the starting position.
For those struggling with the standard kipping handstand push-up, consider practicing a kipping handstand push-up progression. This may include wall-facing handstand push-ups to build strength and confidence.
Tips for Success
- Focus on a strong kick from your legs to generate momentum.
- Engage your core throughout the movement to maintain stability.
- Practice using a padded surface for your head to ensure safety as you familiarize yourself with the movement.
Benefits of Kipping Handstand Push-Ups
The kipping handstand push-up offers numerous benefits, such as:
- Improved shoulder strength and stability.
- Enhanced coordination and body awareness.
- Increased heart rate due to the dynamic nature of the movement.
Alternate Variations
If the standard kipping handstand push-up feels too challenging, consider trying the kipping parallette handstand push-up, which can reduce the range of motion and allow for a more controlled movement. As you progress, you can transition back to the traditional version.
In summary, the kipping handstand push-up is a valuable exercise that can significantly enhance your upper body strength and overall fitness level. With the right technique, progression, and commitment, you'll be able to master this impressive movement in no time!