If I could wave a magic wand and give you handstand push-up powers I would

One of the hardest things as a coach is watching an athlete be in the midst of competition and not be able to complete something. If I could will the bar over your head, magically make your pull stronger, use mental telepathy to remind you to pull under or punch you wouldn't being standing there frustrated. Since my magic wand seems to be lost, here's some pointers to help you get that first handstand push-up.

You will need to have the strength to hold yourself upside down. Push-ups, bench press, strict press, dumbbell and barbell rows will all help you gain that strength. A close grip form will best transfer over to the handstand (which is what we are trying to do). Keep your arms and elbows close to your sides. We want to work your triceps, back and shoulders. The narrower the better. You are doing these movements to gain strength. Stick to the most challenging version or heavier weights for small sets.

Then you'll need to get comfortable being upside-down. Practice a good static handstand. Hands go to the floor with arms locked out. Kick up to the wall keeping legs together and pushing up out of your shoulders, making yourself as tall as possible. Look behind you.

 

Once you have a reliable handstand you can begin practicing the push-up piece. This is an upside-down strict press. So while it is tempting to look down at your hands, think about how silly it would be if you looked up at the ceiling while pressing a barbell. Begin by lowering your body to a pillow or several pillows. Keep working on the strength pieces and with time you will get the full movement.

Notice how I didn't explain the kipping handstand push-up? I believe that like the pull-up, it is safer and most beneficial to the athlete to be able to do the strict version before attempting the kipping.

If you are looking for a specific routine please reach out to me and we'll see what we can come up with.

Unsolicited thoughts on 15.4

It's finally happened. An RX movement paired with an RX barbell weight. With week four they've  made it clear that if you want to play along with the RX version of the open you're going to need to be able to move both body weight and barbell weight. Like last week many will spend the weekend trying to get their first handstand push-up.

Here's a couple of my thoughts. It's awesome that you are working on expanding your bag of tricks. There's an abundance of video tutorials and a good coach can help you give this movement a try. Keep in mind why you workout to begin with; to be better living life, to be pain free, move better, look good in a bathing suit, etc. You joined a gym to get a workout in and then pickup your kids and chase after your dog. If the barbell weight is your one rep max or close, if push pressing a barbell overhead and achieving a good overhead position is a challenge, then get a great workout in and tackle the scaled version. Handstand push-ups are not exactly high on the functional movement list. They are more circus trick then something you would ever need to do in real life. Take the opportunity to try a new skill and then get a good workout in.

And my second thought. Just like any competition there is a standard for this movement. Hold yourself to it. I've competed next to women who have argued and cried in the middle of a workout because the judge held them to show control at the top of the handstand push-up. Have some integrity. If you can't do it correctly then do the scaled version. Scaled is not a dirty word. It's making the workout appropriate for where you are today.