Brief Summary
This video provides a step-by-step guide on progressing from knee push-ups to full handstand push-ups using calisthenics. It outlines a series of exercises and rep targets that build strength and control, starting with easier variations and gradually advancing to more challenging ones. The key is mastering each stage before moving on to the next.
- Start with knee push-ups and progress to negative push-ups.
- Transition to regular push-ups, then negative pike push-ups.
- Advance to regular pike push-ups, followed by pike push-up lift-offs.
- Develop bent arm handstand holds, then pike push-up presses.
- Master negative handstand push-ups before attempting full handstand push-ups.
Introduction to Progression
The video introduces a structured approach to achieving a full handstand push-up, starting from the very basics. It emphasises a gradual progression, ensuring that you build the necessary strength and control at each stage before moving on to the next. This method is designed to make the seemingly impossible goal of a handstand push-up achievable through consistent effort and targeted exercises.
From Knee Push-Ups to Negative Push-Ups
The initial step involves building a foundation with knee push-ups. Once you can perform eight knee push-ups, you're ready to progress to negative push-ups. A negative push-up focuses on the eccentric (lowering) phase of the movement. The goal is to control your descent slowly. If you can manage one controlled negative push-up, you're on the right track.
Negative Push-Ups to Regular Push-Ups
Building on the negative push-ups, the next step is to achieve a full regular push-up. If you can perform six controlled negative push-ups, you should have the strength to complete at least one regular push-up. Focus on maintaining good form and engaging your core throughout the movement.
Regular Push-Ups to Negative Pike Push-Ups
Once you can comfortably perform 10 regular push-ups, it's time to introduce the pike push-up. Start with the negative pike push-up, again focusing on a slow and controlled descent. This variation targets the shoulders more directly, which is crucial for handstand push-ups.
Negative Pike Push-Ups to Regular Pike Push-Ups
After mastering the negative pike push-up and being able to perform eight controlled reps, you can attempt a regular pike push-up. This requires more shoulder strength and stability than a standard push-up. Concentrate on maintaining a strong, stable position throughout the exercise.
Pike Push-Ups to Pike Push-Up Lift Offs
When you can do 10 regular pike push-ups, the next progression is the pike push-up lift off. This involves lifting your hands slightly off the ground at the bottom of the pike push-up, increasing the demand on your shoulder strength and control.
Pike Push-Up Lift Offs to Bent Arm Handstand Hold
If you can manage six pike push-up lift offs, you're ready to work on a bent arm handstand hold. This involves holding a handstand position with your arms bent at a 90-degree angle. Aim to hold this position for six seconds to build the necessary strength and stability.
Bent Arm Handstand Hold to Pike Push-Up Press
With a solid bent arm handstand hold, you can progress to a pike push-up press. This involves pressing up from the bent arm position into a full handstand. This exercise further develops the pressing strength required for handstand push-ups.
Pike Push-Up Press to Negative Handstand Push-Ups
If you can perform eight pike push-up press reps, you're ready to tackle negative handstand push-ups. This involves controlling your descent from a handstand position. Focus on maintaining a straight line and lowering yourself slowly and with control.
Negative Handstand Push-Ups to Full Handstand Push-Ups
Finally, after mastering eight negative handstand push-ups, you should have the strength and control to perform your first full handstand push-up. This is the culmination of all the previous steps, requiring significant strength, balance, and coordination.
