INTRODUCING, THE HANDSTAND PUSHUP PART 2/2
In the last article part one of this two part series, we talked about the importance of implementing the handstand pushup in your shoulder workouts and how you can start from zero if you are a complete beginner and work your way up to the full handstand pushup.
Many of you that worked your way up to the point where you can do full handstand pushup, will ask for more.
The handstand pushup when done in free stand is a whole new dimension of training.
By this I mean there’s a lot more engagement of the core muscles and stabilizators than on the handstand pushup with your legs on the wall.
Also it’s good to mention the fact that doing a handstand pushup in a free stand is representing only one puzzle of the whole picture.
Namely there is a full hand of variations that you can work on with the handstand pushup, and it will be my pleasure to reveal those in this article.
People, I suggest you to first read the first part of this series about handstand pushup, and start from the first step.
If you are already an advanced level, I still suggest you not to go right over the variation I will talk about in this paragraph.
First before we get started,
QUALITY OVER QUANTITY
As I said in this paragraph I will reveal the four advanced variations of the handstand pushup and free handstand, you can work on to increase your strength.
- WALKING ON HANDS
This exercise is not so advanced if you have good core strength, ESPECIALLY lower back strength.
For me the key aspect when you are trying to walk on hands is to keep your hips and lower back locked together while having control over your legs.
With your fingers and hands you can balance out while moving forward, carefully so you don’t allow your legs to fall over your head.
I personally love this variation of the handstand; it’s very fun and useful because you are working on the functionality of your upper body.
Also this exercise will improve your core strength and will keep your lower back healthy.
- HANDSTAND PUSHUP FREE STAND
This is a great progress that you’ve made so far, I’m very proud of you.
Doing a handstand pushup in a free stand is the next progression from the GOING BEYOND series.
Kick yourself up from the ground either with your left or right foot and try to hold your balance, while holding the hand standing position, start lowering and bending your arms.
BEWARE: This is not as easy as it looks.
Many people get played by what they see, so I suggest you to progress slowly, that will keep you injury free and will develop the best results possible.
By doing this exercise you will notice massive shoulder gains and core strengthening in a very short amount of time.
- 1 ARM HANDSTAND
We’ve got to the point where your shoulder strength is getting serious.
To be able to perform a 1 arm handstand you got to have great strength in the whole shoulder structure from tendons to bones to ligaments.
Although doing only a handstand without any pushing activity looks easy, this handstand is one armed so in fact is for more than an advanced level person.
I got one formula that fully describes what you will need to work on to perform this advanced exercise.
SHOULDER STRENGHT PLUS CORE STRENGHT = BALANCE
The stronger your core is the faster you will improve.
Don’t forget the fact that this exercise is targeting the shoulders mainly, but don’t get fooled if you think that doing only shoulder exercises will get the job done, you are WRONG.
I must point to the possibility of getting injuries while doing this exercise, so to prevent that you need to progress slowly and listen to your body.
- 1 ARM HANDSTAND PUSHUP
If you can do the 1 armed handstand pushup than you have a supersayian power.
Unlike any other shoulder or arm exercise, the 1 armed handstand pushup is the hardest exercise you can do.
Implementing the whole core, triceps, upper body and the ENOURMOUS shoulder strength is what makes this exercise to be on the first place on the list of the hardest exercises in the fitness world.
I still haven’t seen a person to do a 1 arm handstand pushup in free stand, but I really believe that there are freaks out there that can do it.
So we’ve come to the the end of this two part series about the handstand pushup.
I really hope that I held you attention once again, and that these informations will help you develop the shoulder of your dreams.
You can start from a complete beginner, but with dedication and hard work you can get anywhere, so don’t get discouraged if your progress is slow because, LITTLE IS BETTER THAN NO PROGRESS AT ALL.
TRAIN HARD, TRAIN SMART, EAT HEALTHY