Kipping Handstand Push-up
Overview
You’ll often see this movement in CrossFit, calisthenics, and gymnastics training. It helps develop shoulder strength, upper-body endurance, and pressing power, while also sharpening coordination and technique.
How to do it
- 1
Use a Solid WallChoose a flat, stable wall that can safely handle your body weight.
- 2
Set Your HandsPlace your hands shoulder-width apart, 6 to 12 inches from the wall.
- 3
Kick Into the HandstandKick up into a handstand, keeping your feet together and your core tight.
- 4
Descend to the BottomLower with control until the top of your head lightly contacts the floor or a mat.Keep your elbows at a 45-degree angle to protect the shoulders.
- 5
Start the KipWhen you reach the bottom, pull your knees toward your chest in a tucked position.
- 6
Drive Up PowerfullyStraighten your legs forcefully while pressing through your arms at the same time.Use that momentum to send your body back to the starting position.
- 7
Finish in LockoutAt the top, fully extend your elbows and hold a strong handstand position before the next rep.
Form tips & common mistakes
Do not drop too fast. This helps limit stress on the neck and shoulders.
Place a padded mat under your head to help reduce impact and injury risk.
Keep your core tight to improve balance and avoid excessive arching.
Match your leg and hip drive with your arm press to produce more power.
If your hands are too far from or too close to the wall, stability and control can suffer.
Muscles worked
Anterior Deltoid
Triceps، Pectoralis Major، Clavicular، Lateral Deltoid، Supraspinatus، Trapezius، Serratus Anterior
Levatos Scapula
Biceps Brachii
