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Fitness /Gymnastics Article: Learn the Handstand Pushup...A Great Bodyweight ExerciseBy Karen Goeller, CSCSCopyright © Goeller This article is not for reprint without written permission from the author.
Learning the Handstand Pushup is a step by step process, literally. You will gradually add more load to our upper body as you elevate your feet. Increasing the load a little at a time is the safest way to progress towards the handstand pushup.
The best way to progress to holding your bodyweight upside down and performing pushups is to start with the standard pushup with perfect form. Next, maybe the following week, try to elevate your feet to 12" off the floor by placing them on a step while you are in push up position. Once comfortable and stable you can perform pushups.
Once the 12" elevated pushup is mastered with your belly facing, but not falling towards the floor, elevate your feet to 24" off the floor. At the 24" elevation perform several pushups in the proper body position, that is straight with absolutely no arch in the low back. If your belly falls towards the floor you should go back tot he 12" elevation for several weeks until your core becomes more stable.
Continue with the 12" increases each time a step is mastered until you are able to reach a position that is close to vertical with your belly facing the wall and your toes on the wall. That might be an increase each week or each month, depending upon your individual strength. You MUST be able to roll out of the handstand position rather than dropping your belly when you are fatigued. If you drop your belly towards the floor and keep your feet on the wall you will cause damage to your back and/or neck. BE CAREFUL.
As you increase the elevation each week you will be increasing the load on your shoulders and gaining strength. You will benefit if you supplement that gradual pushups with weight training exercises for your upper body. For example, you can use the overhead press and front raise exercises to build shoulder strength. Be sure to use proper form. Only increase the resistance after the exercise can be performed for 15 repetitions with ease. Be sure to build up your core strength with core exercises too.
You can view many handstand drills in my book, Handstand Drills and Conditioning Exercises. It includes core strength and shoulder strength exercises which are necessary for the handstand. There are also drills for proper handstand shape. The handstand book is available through the following websites http://www.GymnasticsBooks.com and http://www.Lulu.com/gymnastics and all major book retailers. Make sure you get the most recent edition with ISBN: 978-0-615-17724-3. Many fitness enthusiasts and fitness trainers use my gymnastics books to to learn bodyweight exercises.
And please check out my Swing Set Fitness books for bodyweight exercises with a playground swing, http://www.SwingSetFitness.com.
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The publisher of these books is Gymnastics Stuff.
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I loved the stretching exercises. These exercises are versatile for
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"When I showed my children
the book and then did the exercises at the park, they thought
it was a blast!"
Awesome concept. I really like
this because all the exercises engage core muscles.
"Brilliant product. Thanks. Everything perfect. Great communication. Awesome seller." L. Bovis, UK
"Innovative, creative, and best of all challenging and effective. Be in for a surprise because it will challenge your fittest athlete." C.C., CA
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and different exercises.
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Now my kids won't be the only ones exercising when I take them to the park"
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