HSPU: The Ultimate Guide to Mastering This Trick!

The Handstand Push-Up or HSPU is one of the most popular exercises in Street Workout . It requires a perfect balance between strength, stability and technique 💪

The goal? Do bodyweight push-ups while balancing on your hands, an exercise that intensely works the shoulders , triceps and core!

If you dream of mastering this advanced skill, you've come to the right place. This comprehensive guide will reveal not only the basics to get started, but also the methods to progress effectively and avoid the most common mistakes.

Let's go, let's go 🔥

Why is the HSPU so powerful?

HSPU is more than just a strength exercise. It combines balance, coordination and focus, plus it's great for building upper body muscles . By incorporating it into your routine, you'll strengthen:

• The shoulders
• The triceps ,
• The pectorals
• The core (which provides stability to the entire body)
• The stabilizing muscles of the wrists and forearms

It is also a great way to improve your body balance and proprioception . However, it is important not to rush things.

Find out how to train to succeed in this demanding calisthenics exercise!

HSPU Fundamentals

Step 1: Master the balance in handstand

Before you can perform an HSPU , you need to be comfortable in a handstand position. If you aren't already, start by practicing against a wall. Make sure to keep a straight line from your wrists to your ankles.

Balance is all about constant core engagement and balanced distribution of your weight between your shoulders and hands!

Step 2: Understanding the HSPU technique

To perform an HSPU, here are the key points to remember:

• Starting position : Place your hands slightly wider than your shoulders, palms facing slightly outward for stability. Get into the position of handstand with arms outstretched.
  
  
  Figure made on the Wooden parallettes
  
  
• Descent (eccentric phase) : Slowly descend while maintaining your elbows close to the body and keeping your back straight. Your head should gently move towards the ground.
  
  
  
  
• Ascent (concentric phase) : Push yourself back vigorously until you return to the starting position. Focus on a uniform push, engaging the triceps and shoulders.
  
  

Preparation and warm-up

A proper warm-up is essential before tackling this exercise. You can perform dynamic movements for the shoulders, wrists and triceps, such as shoulder mills , dynamic push-ups and wrist stretches .

Preparatory exercises for the HSPU

If you're not ready for full HSPUs yet, don't panic! Here are some exercises to incorporate into your routine to gradually build the strength you need:

1. Pike Push-Ups : Simulates an HSPU by keeping the feet on the ground or elevated. This allows for a shorter range of motion while still engaging the same muscle groups.

2. Handstand against a wall : Maintaining the static position will allow you to improve your balance and strengthen your shoulders.

3. Diamond Push-Ups : Great for strengthening the triceps, diamond push-ups help build a solid foundation for HSPUs .

Progressing towards HSPU: Key Variants

For beginners , pike handstand push-ups are a great introduction. They will help you get used to the movement while reducing the difficulty. To increase the challenge, gradually elevate your feet onto a box or bench.

For intermediates , negative HSPUs are a fearsomely effective approach. Slowly descend into position handstand , controlling each step of the movement and having excellent core strength.

Avoiding Common Mistakes

1. Back Hyperextension : Keep a straight line from wrist to ankle. Do not let your back arch as this can lead to lower back pain and decrease the effectiveness of the exercise.

2. Hand position : Your hands should be placed slightly wider than your shoulders, with your fingers pointing slightly outward for better alignment of your elbows and shoulders.

3. Poor energy management : Descending too slowly (the "Slow Descender" syndrome) can exhaust your shoulders, leaving you without strength for the push phase. Find a balance between control and dynamism.

Safety and precautions

HSPU is an exercise that can be demanding on the joints. Here are some tips for practicing safely:

• Always warm up properly, focusing on the shoulders , wrists and triceps .
• Use a wall for stability during your first attempts.
• Respect your limits and progress at your own pace. Patience is key to avoiding injuries.

Conclusion

The Handstand Push-Up isn’t just a strength exercise, it’s a full-body challenge. By gradually mastering each step, strengthening key muscle groups, and practicing variations that are right for your level, you’ll be able to incorporate this impressive skill into your training arsenal.

Remember, the key to success lies in patience , regularity and respect for technique . So, take your time, and work with perseverance. The road to mastering HSPU is long, but the results are worth it: a gain in muscle mass and power , better balance and boosted self-confidence !

I hope you enjoyed this article! 

If so, don't hesitate to comment 🔥

See you soon.

Eric Flag