Crab Walk

The handstand push-up is a demanding bodyweight exercise that combines strength, balance and body control. This exercise primarily focuses on the shoulders, triceps and core muscles, making it ideal for building upper body strength and improving body stability.

Correct Execution of Handstand Push-Up

Follow these steps to perform the exercise correctly:

  1. Place your hands shoulder-width apart on the floor, approximately 15 cm from a wall.
  2. Gently kick up into a handstand, heels resting against the wall for support.
  3. Engage the core muscles by pulling the belly button in towards the spine and keep the body in a straight line.
  4. Slowly bend your elbows and lower your body in a controlled manner until your head almost touches the floor.
  5. Press through the hands and extend the elbows to return to the starting position.
  6. Repeat the movement for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Excessive sway in the back: Be sure to keep the core muscles engaged to maintain a neutral back position and avoid unnecessary strain on the lower back.
  • Too wide hand placement: Keep hands shoulder width apart for optimal power transfer and shoulder stability.
  • Insufficient depth: Lower the body until the head almost touches the floor to ensure full range of motion and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with pike push-ups, where the feet are on the floor or an elevated surface and the hips are bent, reducing the strain on the shoulders.
  • Advanced: Try free-standing handstand push-ups without wall support to increase the demands on balance and body control.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale deeply to prepare for the movement and exhale slowly as you lower your body. Inhale again and exhale as you press up to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the handstand push-up:

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