Kipping Handstand Push-up

Master the Kipping Handstand Push-up to build immense shoulder strength and coordination.

Movement: Compound
Force: Push
Per set: 20s
Rest: 1 min

Free · iPhone only · Available on the App Store

Description

A variation of the traditional handstand push-up incorporating a 'kipping' movement to generate momentum. It requires strength, balance, and coordination.

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How to do Kipping Handstand Push-up

01
Setup
Start in a stable handstand position, either freestanding or facing a wall, with your hands shoulder-width apart and fingers spread wide for optimal balance.
02
Setup
Initiate the descent by bending your elbows and allowing your head to lower towards the ground, simultaneously piking your hips slightly as your body begins to hinge.
03
As your head makes contact with the ground, quickly and powerfully flex your hips and knees, bringing your heels towards your glutes to generate momentum.
04
Immediately reverse the kip by explosively extending your hips and knees upwards while simultaneously pressing through your hands to drive your body back to the starting handstand position.
05
Ensure your arms are fully extended and your body is in a straight, controlled handstand before preparing for the next repetition.

Tips

Maintain a strong hollow body position throughout the handstand to maximize stability and transfer of force from the kip.
Practice the kip motion by itself, focusing on the powerful hip and knee extension, to perfect the timing and explosiveness.
Keep your elbows tucked slightly forward and close to your body during the descent and ascent to protect your shoulders and optimize pressing power.
Initiate the kip exactly as your head touches the ground; this precise timing is crucial for maximizing the momentum generated for the push.

Common mistakes

Flaring elbows outwards puts excessive stress on the shoulder joints; instead, keep your elbows tracking slightly forward and close to your body.
Failing to achieve full arm extension at the top reduces the range of motion and overall strength development; ensure you lock out your elbows completely.
An untimed kip, either too early or too late, diminishes its effectiveness; synchronize your powerful hip and knee extension with the bottom of the handstand push-up.

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Questions

Is Kipping Handstand Push-up good for beginners?

Kipping Handstand Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kipping Handstand Push-up?

You need Body weight to perform Kipping Handstand Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kipping Handstand Push-up?

Maintain a strong hollow body position throughout the handstand to maximize stability and transfer of force from the kip. Practice the kip motion by itself, focusing on the powerful hip and knee extension, to perfect the timing and explosiveness. Keep your elbows tucked slightly forward and close to your body during the descent and ascent to protect your shoulders and optimize pressing power. Initiate the kip exactly as your head touches the ground; this precise timing is crucial for maximizing the momentum generated for the push.

What are common mistakes when doing Kipping Handstand Push-up?

Flaring elbows outwards puts excessive stress on the shoulder joints; instead, keep your elbows tracking slightly forward and close to your body. Failing to achieve full arm extension at the top reduces the range of motion and overall strength development; ensure you lock out your elbows completely. An untimed kip, either too early or too late, diminishes its effectiveness; synchronize your powerful hip and knee extension with the bottom of the handstand push-up.