Congratulations on starting out on your HSPU progression journey! This will be a healthy mix of fun, challenging, and rewarding. This is level 1 of 5 for the handstand push-up progression.
Not sure if you’re in the right place? Check the current ability bullet point below. If it’s too easy, then jump to level 2 to see if that’s a better fit. Too hard then check the prerequisite programming.
- Current ability: 10 standard push-ups. If you are not able to do 10 push-ups yet, scroll up to Prerequisite to Level 1. If you already have 1 pushup then you should be able to get to 10 within a few weeks. If you have less than 1 pushup then it may take a few weeks to a few months. No problem at all! We are all at a different point in our journey and I’m excited for you no matter where you are.
- Goal: In this level, the goal is to comfortably kick up into a handstand against the wall, hold a position with tight abs and no arch in the lower back for 20 seconds, and comfortably come back down. At this level, we do
- Notes: If you cannot touch your toes with straight legs then you’re encouraged to do hamstring stretches daily till you can. Hamstring inflexibility is something many people have to deal with. In the case of the HSPU, it makes coming up into an inverted position more difficult. The more range of motion you have in the hamstring the easier it will be. It will also be helpful for other movements and injury prevention.
- How to: The progressions for Level 1 do not require a lot of time to recover. You can go through Level 1 workouts 4-5 times a week if you would like to push through this level quickly.
- Tips: Once you are able to get into a handstand position against the wall you can complete Level 1 quickly. This can be done by practicing handstand holds throughout the day. Since this is an isometric contraction in a stable locked out overhead position the risk of doing too much on your shoulder musculature system is fairly small. The risk from this movement will come from a sudden increase in volume in wrist flexion. If your wrists begin to hurt or swell then ice them (20-on-20-off 3 times) and take 3-7 days off from handstand training.
- Suggested scale during WOD’s: Knee Push-Ups.
| WHEN | DAY 1 | DAY 2 |
|---|---|---|
| VOLUME | VOLUME | |
| COOL DOWN or WARM-UP | 10 minutes practice of wall climbs to handstand facing the wall. Try to get as close to the wall as possible. Feel free to practice for more than 10 minutes if you are so inclined. | 10 Incline inversions with the highest box possible. Feel free to do more than 10 reps. Make sure to focus on small tiny steps and move slowly. This drill is about control and getting your hands as close to the box as possible. |
| COOL DOWN or WARM-UP | Practice kicking up to a handstand against a wall safely and holding a handstand position against a wall. Treat this as fun play. Do as little or as much as you feel like for the day. | Practice kicking up to a handstand against a wall safely and holding a handstand position against a wall. Treat this as fun play. Do as little or as much as you feel like for the day. |