Bodyweight Shoulder Exercise: Handstand Pushups
The handstand pushup is a killer shoulder movement you can do with just your bodyweight. Check out this cool video of Craig Ballantyne doing handstand pushups in France, then I’ll get into how you can work up to doing your first handstand pushup:
The biggest issue with handstand pushups is balance and coordination. Most people can’t even hold a handstand, how are they going to do a hanstand pushup? Well, for the regular, non-gymnast folks out their like Craig Ballantyne, you do them against a wall.
Any sturdy wall, anywhere in the world (lol) is sufficient. Once you’ve found a sturdy wall, try get a pillow or mat to place underneath your head. This is so if you lose your balance, and come tumbling down, you protect your head and neck from injury.
Since the handstand pushup is a tough movement, it’s a good idea to build up to it:
Handstand Pushup Training: Level One
Get a sturdy chair or table that is about waist height. Place your feet on the table while practicing the handstand pushup. This will help reduce the amount of resistance you place on your shoulders, and give you extra balance and support so that you don’t fall over.
Handstand Pushup Training: Level Two
Once you get good at performing a handstand pushup with both feet on a surface, perform it with just one foot on the surface. This will help you build up greater balance and coordination. It will also place greater resistance on your shoulders.
Handstand Pushups Training: Level Three
Now it’s time to attempt your first handstand pushup. Just as you saw Craig do in the video, stand about a foot away from a wall. Place your hands against the wall, and kick your legs up to the wall.
The key is to keep your legs straight and together. The moment they wobble to one side or come up apart, you will lose your balance. Maintain this position for a while. Start off with 30 second holds.
Handstand Pushups Training: Level Four
Once you feel strong enough after performing those 30 seconds holds. Start to lower your body towards the floor. This will feel strange at first. But lower your body as far as it will go. Even if it’s just a half an inch, you’re still making progress.
Push yourself back from this position. Keep working at it. Try to perform at least 5 repetitions – even if they’re half reps, they still count. Eventually you’ll be able to lower your body so that your head touches the floor.
Advanced Handstand Training
Once you can do 5-10 solid handstands against a wall, it’s time to make your handstands harder. With bodyweight training, the best way to make a movement harder is to increase the range of motion.
This means that you perform handstands on an elevated surface. Start off with bricks or steps that are just a few inches off the ground. Build yourself up to doing handstand pushups between two chairs.
Handstand Training Progressions
I found two great videos that will help you build yourself up to performing your first handstand pushup:
Handstand pushups are just one of the great bodyweight movements Craig Ballantyne incorporates in his bodyweight-only Turbulence Training workouts. I urge you to check out more of his workouts.
3 Reasons to Grab a Turbulence Training Bodyweight Workout Today:
- You can train your entire body in under 30 minutes. Most people claim that they don’t have time to workout, well with Craig’s Workouts you no longer have lack of time as your excuse
- Did you see all the exercises he’ll teach you? Whether you’re and advanced trainee, or a complete beginner. Craig’s workouts WILL challenge you.
- Bodyweight exercises are safer on your joints and lower back. This is a perfect alternative to heavy weight training.
Click here to Choose your Turbulence Training Bodyweight Workout
Pros and Cons of Turbulence Training Bodyweight Workouts
Pros
- You’ll save lots of money on gym memberships. All the workouts can be done in the comfort of your own home, backyard, or garage gym.
- You’ll no longer have to do long, boring cardio. Craig combines high intensity bodyweight training and interval training to blast the fat off your body.
- You won’t have to buy any expensive equipment at all. This will save you even more money! The stability ball and chinup bars Craig recommends are a fraction of the cost of those ridiculous infomercial products.
Cons
- You will need some equipment. As mentioned in the last point above, you need stability balls and chinup bars.
- Some of the workouts are too intense. But Craig shows you how to make a workout easier and harder, based on your fitness levels.
[...] The best shoulder movement out there using just your bodyweight is the handstand pushup. This movement requires a whole separate article. Not to worry, I got one right here. Click here to read my handstand pushup article. [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense Workouts [...]
[...] Bodyweight Shoulder Exercise: Handstand Pushups | At Home Intense … [...]