Handstand Push Up

1. Kick or walk into a handstand against a wall, hands shoulder-width apart just far enough from the wall to keep your heels lightly touching it.
2. Brace your core and squeeze your glutes to keep your body in a straight line.
3. Look at a fixed point on the floor between your hands to help stabilize your neck.
4. Slowly bend your elbows to lower your head toward the floor, keeping your body tight.
5. Lower only as far as you can control, aiming to bring your head close to the ground.
6. Press through your palms to extend your elbows and push back up to the starting handstand.
7. Keep your descent and press equally controlled rather than dropping and jerking back up.

Common Mistakes

• Flaring the elbows out wide: Letting the elbows drift outward reduces pressing power and stresses the shoulder joint. Keep them tracking back at roughly a 45 degree angle.
• Losing wall contact and falling: Kicking up without control risks a hard fall. Practice against a wall with a spotter or crash mat until the movement feels stable.
• Arching the lower back: Letting the hips sag forward turns the exercise into a banana-back handstand that reduces shoulder loading. Keep glutes and abs braced to hold a straight line.
• Rushing the range of motion: Doing partial-range reps to hit a higher number builds bad habits. Lower as far as you can control even if that means fewer full reps.