How to Handstand Push Up

Handstand Push Ups are some of my favorite Calisthenics and Gymnastics skills there are. They are a great and stable way to get into the handstand, they are fun, they cool, they are an outstanding way to build upper body pushing strenght using bodyweight only and they are an indispensable part of a bodyweight body building training routine.
Get your free customized HSPU workout here:
courses.coachbachmann.com/fre...
Yet, Handstand Push Ups are not easy! Whilst they seem pretty straight forward at first the more you train them and the deeper you dive into the handstand universe the more you will realize how complicated training for the Handstand Push Ups really can be. In this episode I will break down precisely which muscles are involved in the HSPU, what might be your personal limiting points and how to overcome them, how to pick up free skills such as the crow handstand push up and the bent arm press along the way, how to structure your training on a weekly and daily level and of course what are the main progressions of the handstand push up.
Handstand Push Up Protocols is out TODAY with a 30% release discount. Simply apply the code HSPU30 at check out:
courses.coachbachmann.com/abo...
Coach Bachmann Social & Website
Instagram: / coachbachmann
Facebook: / thecoachbach. .
Pinterest: / coachbachmann
Website: coachbachmann.com
Newsletter: coachbachmann.com/
Timestamps
00:00:00 How to Handstand Push Up
00:00:48 Welcome to Handstands and the Rest
00:01:35 Muscles Involved
00:04:38 Handstand Push Up Form
00:06:28 Difficulties of the Handstand Push Up
00:08:28 Most Common Mistakes
00:12:20 Balance in the HSPU
00:15:43 Progressions of the HSPU
00:20:40 When to move on to the next progression
00:21:59 Free Gains along the way
00:22:46 Complimentary Work
00:24:39 Plateau Breakers
00:31:44 Training Split & Weekly Volume
00:37:33 How to Structure your workout
00:40:14 Handstand Push Up Protocols - Train professionally now

[@Lucas_SM_Gymnasthenics]

I really enjoy these series, there is no one else that goes as deep into these handstand, calisthenics and flexibility topics that I love so much. Long videos are so underused.

[@AzadC]

For anyone want consistent freestanding hspu learn about body understanding shoulder positioning and weight distribution in hands for example when lowering into hspu keep the shoulder into protraction = internal rotation when initiating the forward lean elbow bending during the whole ROM thats how you keep you hspu stable a rounded upper back abs ribcage in hollow body position

[@awieee2760]

thanks bro, ur the best

[@emilyadis]

Each of your videos is gold 🙌🏻 thanks for all the amazing information you share!

[@danielhernandez4145]

One of the greatest and truest things I’ve learned about Calisthenics is that you’ve gotta be patient and love it. You really drove the point home that maintaining proper form from the earliest progressions will carry over as you progress so you can do so without risk of injury. Also when you do progress it will look as impressive as it should. Many people follow the “just do it now and clean it up later” approach and never actually “clean it up”. The greatest reward comes from being honest with yourself and being patient. This video was great, Coach! Thanks for shedding your knowledge!

[@jodula4549]

Another great video coach! I’ve been referring people that ask me about getting started in handstands to your channel. Top tier info, keep it up

[@user-jp6po2tc6m]

These are the best handstand series tutorial. Great job! Coach Bachmann.

[@jjjjermie]

Big thank you for this goldmine of information coach. You’re doing gods work

[@Mohossam]

This is the most useful content on youtube and it’s introduced in a clean way

[@felipeandaurq]

The best crystal clear coach. Greetings from Chile

[@zayyh4294]

This video is incredibly valuable. Being able to learn from a master of handstand techniques in a well structured video like this one is a blessing. Keep up the great work, it's greatly appreciated

[@user-hb3cw6nu5e]

Thanks, coach

[@rasiyav.a5488]

EXACTLY WHAT I NEEDED

[@giovanniamaya4925]

Super video! Please also do tuck planche hour long video too 😊

[@danielreisenhofer]

One of the greatest calisthenics coaches ever.

[@user-xo9xs2pt6m]

Big thanks first of all, and It would be so nice to have a podcast about handstand on parallels, look forward to hearing your insight

[@dominicmooney244]

It's hard to argue with him with being the best on his hands, he is different level

[@adonisvillain]

Well, wow, 40 minutes on the topic of a skill that I’ve been studying for six months now. I didn’t think that I would ever watch a 40-minute video about hand push-ups, but I’ll do it in the bus on the way to the village Thanks for the valuable information. Short color line videos are very helpful, but sometimes it's nice to hear from an expert on the topic.

[@CoachBachmann]

I’m not gonna lie. I do surprise myself when I plan these episodes, record, edit and end up with an hour worth of footage about a small part of a nich subject. But I guess if you truly love something you can talk a out it for days

[@dirtworshiper2800]

Sometimes I get a little frustrated, but the last video I watched of yours, you mentioned be patient. It could take 2 years to get it down. Now that I know that, I will just keep working hard. Thanks for all you post.

[@user-mb7hb7qo7z]

Keep going broo🌷🔥

[@remib274]

I loved that video ! It would be a little better if you had shown more examples and schematics. Keep going, this format is so good !

[@brucehelppie6119]

coach bachmann will have 1 million subscribers before you know it.

[@CoachBachmann]

I’m counting the days haha

[@peacefulbeast8386]

Yeah these videos are really good and calisthenics continues to grow.

[@timbo7158]

Sascha, I enjoy your stuff alot! What do you charge for 6 months online coaching, handbalancing & Skills?

[@yannisS]

Top notch video on the subject of HSPU coach! I am impressed very much from the quality of your HSPU programm. Tons of progressions which makes for training that is fun, interesting with plenty of gains. I do have a question though. On the subject of L-HSPUs, I am struggling a bit with maintaining scapula protraction during the entire ROM. Is it truly important to maintain it, or is it mainly important in the lower point of the exercise? I guess the same applies for latter progressions as well. Thank you in advance for your attention! 🙏🙏

[@CoachBachmann]

On a straight handstand your shoulders don’t protract. They elevate. So when you do any kinds of hspu skills the lower you go and the further you lean the more you need to protract

[@yannisS]

@@CoachBachmann thank you for the fast response! 🤙 It makes perfect sense the way you break it down and will definitely make sure I maintain proper form during each rep!

[@trentthompson3112]

Thank you! I found the tips on overcoming plateaus to be especially helpful. On this journey, would it be helpful to work towards a press handstand before working towards a hspu? I feel like my plateau problem is that I have too many goals.

[@CoachBachmann]

Honestly, the Press to Handstand and the HSPU are quite different from each other and you can absolutely work on both at the same time. This is of course assuming you have sufficient recovery capabilities and time for training available. The hspu is less technical but requires significantly more strength. The Press to Handstand on the other hand is significantly more technical and requires flexible hamstrings.

[@adonisvillain]

10:00 handstand push-ups with box face no arch your back

[@whoiamagain]

First comment I guess Thanks for this coach been training for handstand push-ups but still not close to it this will definitely help

[@CoachBachmann]

Let’s get it then!!

[@AzadC]

Want some tips for being stable balance wise in the freestanding floor ground version is to learn to keep the upper back rounded = protraction abs ribcage in = hollow body what throws most of is the lack of shoulder positioning understanding. Protraction is elbow pits facing towards each = internal rotation other rounding hunching the shoulders forward shifting the weight in front of the hands fingers while elbows forward instead of facing towards each other is external rotation mostly used for opening the shoulder angle making the handstand more straighter but cue is also to learn about correct weight distribution shall when lowering be in the mid of the hands knuckle area while hunching the shoulders forward elbow pits internal rotation = protraction the the forward lean happens automatically with the elbow bending while external rotation of the elbow pits = retraction is mostly for opening the shoulder angle from the underbalance direction. I talk from experience because i studiet alot of different tutorials on balance technique but main cue to think in the whole freestanding hspu is the shoulder positioning shall be in protraction during the full ROM. It took me a while to understand the body understanding check these two videoes out what he or these two person is explaining kzbin.info/www/bejne/hJzdk6yIdtSEbsU kzbin.info/www/bejne/q4i3kICIZ8Smjq8

[@randychan8059]

How do you fix pushing towards your feet in the free standing HSPU? I keep falling forward towards by back at the top of the exercise

[@KalyaniHeera]

Will this help with my tuck planche?

[@franzl1485]

Thank you for breaking down the hspu in so much detail. I want to get on it in winter. I am at a point where I can hold my handstand consistently for 30-45 sec with a couple of kick up fails. Today I discovered a form problem though. I’m having an unintentional sideband in my handstand. My shoulders appear to be levelled but my legs are leaning a bit to the left. Can you help?

[@CoachBachmann]

Usually the legs lean because one elbow is bending or the shoulder is slightly collapsing. If your shoulders truly are level your legs could lean because your hips are twisted. i would have to see your handstand to say for sure

[@franzl1485]

Thank you for the response. I think my hips could be the problem, because I’m used to kick up only with one leg and turn over if overshooting.

[@XYZAah2]

Hi coach, a question: Do you recommend going from the elevated pike push-up straight to the back to wall or is start adding parallettes to the elevated pike push-up to increase ROM before the transition? You mention adding height if you struggle to make the transition, but was wondering if there’s always merit to increase ROM in each progression before moving to the next

[@CoachBachmann]

I absolutely recommend what you are saying here. Generally from elevated pike I would go to L hs. So when you are at the bottom position of the push up your legs should be about parallel to the floor. When then moving from the L to Back to Wall I strongly recommend adding: 1) extra ROM in L 2) dead stop in L 3) Lower to headstand back to wall (start partial if needed) 3) partial rom back to wall hspu 4) dead with extra rom in L 5) back to wall hspu. every or every other week (or monthly) you can add the next progression assuring you won't get stuck whilst building strenght in all angles and roms

[@XYZAah2]

@@CoachBachmann really appreciate this response. I’ll do as recommended!

[@jjjjermie]

1 hour handstand session is absolutely nuts. Is this all in one long hold or multiple? If multiple how long do you do per hold?

[@mardy7788]

Maybe he gets 20 sets in that time maybe less. Part of that would be mobility training. Warm up etc. It's not 1 handstand hold for one hour 😅

[@marcusskyfall]

Pointless manoeuvre but if it makes you happy...