The handstand push-up (HSPU or commando) is a gymnastics exercise that works the upper body (pectorals, trapezius, shoulders, etc.). It strengthens the gluteal muscles, hamstrings, and quadriceps. This compound exercise offers several benefits, including calorie burning and improved bone strength. Discover with WODANDGO the elements to consider for successfully performing the handstand push-up.
Do exercises to prepare your body for the HSPU
The handstand push-up is appreciated for its practicality. It can be done anywhere and requires little equipment (mat, hand grips...) that you can get at WODANDGO. We offer a complete range of cross-training accessories at unbeatable prices.
However, you cannot perform this exercise if you suffer from a condition affecting your shoulders or back. Also, make sure your wrists are flexible and your chest is mobile. To start, check if you can hold a handstand against a wall for 60 seconds or at least 6 consecutive negative commandos. These movements help you better control your descent.
Classic push-ups also allow you to prepare well for the handstand push-up. To succeed, keep your elbows close to your body, lower slowly, and push back up. You can place your feet elevated or on a box while doing these workouts to strengthen your upper body muscles.
Follow the right steps to coordinate your movements
Position yourself 15 to 30 cm in front of a wall and place your gymnastics mat on the floor. Place your hands on the ground, on either side of your shoulders, and keep them there until the end of the workout. Then get into a handstand push-up position by simply raising your feet.
Keep your body straight, contract your chest, clench your glutes, and keep your feet together with your toes pointed towards the ceiling. Lower gently so that your head touches the mat and you form an angle of approximately 45 degrees at your elbows.
Using the palms of your hands, push off the ground to move upwards while your body remains stable. Correct execution of this exercise allows you to better engage your quadriceps and hamstrings.
If full handstand push-ups are too difficult for you, you can do partial repetitions to reduce the range of motion. These exercises gradually prepare you for strict HSPUs.
Take advantage of these technical tips to optimize your performance
To limit the difficulties associated with practicing the handstand push-up, you must keep your core engaged throughout the exercise. This helps you avoid excessive arching and maintain the neutrality of your lower back. Contract your gluteal muscles correctly and press your fingers firmly on the ground for greater stability.
The 45-degree angle at the elbows must be maintained during the workout to optimize your performance. After descending, push up immediately to avoid neck pain or injury. For professional athletes, the dead-stop can also have benefits, even if it is not recommended for safety and comfort reasons.
Try handstand push-up variations
Instead of diving into full handstand push-ups, you can try variations like the hollow rock. This is the foundation of all gymnastics cross-training movements. Lie on your back, raise your legs, and place your arms overhead. Once in the hollow body position, rock slowly back and forth.
You can also do the Pike Bear Crawl to strengthen your triceps. This technique is inspired by animal movement. You just need to lower yourself to place your hands on the ground in front of your shoulders with your knees behind your hips. Move by shifting one hand at a time with the opposite foot. For this exercise, you can choose to keep your arms extended or bent. The second option is more difficult and better suited for experienced athletes.
The Wall Walk is another variation to try. Lie on your stomach on the floor, feet together and in contact with the wall. Do a push-up and bring your hands back. Your body should be straight until you get into a handstand hold position.
The handstand push-up is a cross-training activity that strengthens the upper body, as well as the chest and lower limbs. Follow a specific program and practice its variations to develop your muscular strength. These movements also provide you with the necessary technique to master the HSPU and optimize your performance.