Floor

Handstand Push Up with Kip

  • Hands shoulder width apart
  • Fingers spread and index fingers pointed straight forward
  • You can either start from the hands-head tripod position, or from a handstand as seen in the video
  • From the handstand, descend by sending shoulders (and head) forward while keeping lower arm vertical
  • As the body descends try to synchronize hip and knee flexion
  • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
  • From the hole explosively extend the hips and knees
  • Follow the lower body extension with an aggressive push back up to handstand while maintaining hollow body position

Handstand Push Up with Wall

  • Hands shoulder width apart
  • Fingers spread and index fingers pointed straight forward
  • Body in hollow body position with the ears glued to the shoulders
  • Chest face towards the wall and only toes resting against the wall by pointing the toes
  • Descend by sending shoulders (and head) forward while keeping lower arm vertical
  • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
  • Push back up to handstand while maintaining hollow body position during the entire movement

Note: Toes slide up and down the wall and ideally should never lose contact

Handstand Push Up with Wall and Kip

  • Hands shoulder width apart
  • Fingers spread and index fingers pointed straight forward
  • Body in hollow body position with the ears glued to the shoulders
  • Chest facing towards the wall and only toes resting against the wall by pointing the toes
  • Descend by sending shoulders (and head) forward and keeping lower arm vertical
  • As the body descends try to synchronize hip and knee flexion
  • Make sure your head and hands at the bottom of the push up form a triangle shape on the ground
  • From the hole explosively extend the hips and knees
  • Follow lower body extension with an aggressive push back up to handstand while maintaining hollow body position

Note: Toes slide up and down the wall, and ideally should never lose contact

Handstand Walk

... (details coming soon)

Handstand Walk Lateral

... (details coming soon)

Handstand Walk Progression Pt.1

In this video, Carl breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk.  To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box.  Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands. 

Handstand Walk Progression Pt.2

In this video Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk.  This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

Head Position for Handstands

In this video, Carl describes the idea head position to maintain a handstand where you can get a visual cue to maintain balance and direction, without compromising the neutral head and neck positions.

Head Position for Headstands

In this video, Carl describes the idea head position to hold a headstand where the neck is aligned with the body as a system.  Once you are comfortable with your head position in this tripod/headstand hold in a globally flexed position, then it becomes easier to transition to neutral and globally extended positions that you find in straight-body headstands and handstands.

Headstand (Tripod)

... (details coming soon)

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