A Guide for the Handstand Push-Up (and the handstand itself)

Natural Calisthenic Bro Science
Instagram:   / pana6x  

This video will showcase my method and experience to reach the handstand push-up. Whether it be the balancing and strength aspect of it, my method relies more on strength and conditioning to first develop balance. There are not going to be exercises that are strictly for balancing, like the kick-ups and the most common ones. The main exercises will be shown as the deep pike push-up in the parallel bars and the handstand push-up in a wall, 2 main exercises to build strength, only two. After that conditioning, handstand push-ups and balancing can be learned. Everything will be learned through the concentric part of the movement, the pushing in itself through bent arm handstand presses nothing more. To first learn the bent arm handstand press, the bent arm handstand hold must be learned. The bent arm handstand press is what made me able to balance, anything else through kick-ups or momentum didn’t help me at all to reach the handstand. Slow presses in the beginning for control and Explosive ones with leg support to do more reps and volume. Low reps, High sets are tremendously recommended especially in the beginning, and necessary or even unavoidable. 2 sessions a week in the beginning are recommended, 1 for the handstand push-up in the wall or deep pike push-up and another one for the presses. Ideally max frequency 4 times a week should be better for adaptation and fast progress, but at the start it may be too fatiguing to do handstand push-up presses. After a while when good volume can be done through handstand presses I would stop doing the handstand-push up in the wall and the deep pike push-up as frequently and only focus on the presses. As you get better in the bent arm press you will notice a better control, the idea is pressing to the point that you can transfer the same body position of the bent arm hold to the handstand in itself, for that slow pushing is essential. Once you learn the balancing of the handstand through that method you can learn the handstand push up. If you learnt the bent arm handstand press you basically learned the handstand push up, you just need to go down and up and that is it for the tutorial. At the end some quick tips that helped me should help you out.