How to perform Bodyweight Handstand Push Up with proper form

Setup

  1. Start Position: Face a wall for support. Kick into a handstand position with your back against the wall.
  2. Hand Placement: Place your hands shoulder-width apart on the ground, about 6-12 inches from the wall.

Execution

  1. Body Alignment: Keep your body straight from head to heels, engaging your core and glutes.
  2. Lowering Phase: Bend your elbows to lower your head towards the ground. Keep elbows close to your body.
  3. Depth: Aim for your head to touch or come close to the ground.
  4. Pushing Phase: Press through your palms to push back up to the starting position while keeping a tight core.

Key Points

  • Breathing: Inhale as you lower your body; exhale when pushing back up.
  • Control: Avoid letting your feet or legs sag. Maintain a straight line.
  • Wall Support: Use the wall for balance; don't rely on it to push up.

Tips

  • Work on shoulder strength and flexibility beforehand.
  • If new to the movement, practice partial range of motion first.
  • Ensure a strong base with a proper grip on the ground.