Kipping Handstand Push-up

Overview

A kipping handstand push-up is a momentum-assisted pressing exercise where the legs and hips generate force to help push the body upward in a handstand position against a wall.

This movement is widely used in CrossFit, calisthenics, and gymnastics training to build shoulder strength, upper body endurance, and overall pressing power while improving coordination and technique.

How to Perform Kipping Handstand Push-ups

Setup

1. Find a Sturdy Wall

   • Use a flat, stable surface that can support your body weight.

2. Hand Placement

   • Place your hands shoulder-width apart about 6 to 12 inches away from the wall.

3. Kick Up into a Handstand

   • Kick up into a handstand position, keeping your core engaged and feet together.

Execution

1. Lower into the Bottom Position

   • Lower your body under control until the top of your head lightly touches the floor or a mat.
   • Keep elbows at a 45-degree angle to protect the shoulders.

2. Initiate the Kip

   • As you reach the bottom position, bring your knees toward your chest in a tucked position.

3. Explode Upward with a Leg Drive

   • Extend your legs forcefully while pushing through your arms at the same time.
   • Use the momentum to propel your body back up to the starting position.

4. Lockout at the Top

   • Fully extend your elbows and maintain a strong handstand position before repeating the movement.

Tips for Proper Form

1. Control the Descent – Avoid crashing down too quickly to reduce strain on the neck and shoulders.
2. Use a Mat for Head Protection – A padded mat under your head helps reduce impact and injury risk.
3. Engage Your Core – A tight core improves balance and prevents excessive arching.
4. Drive Explosively with Hips – Maximize power by coordinating your leg and hip drive with your arm press.
5. Maintain Consistent Hand Placement – Hands too far or too close to the wall can cause instability and loss of control.

Common Mistakes to Avoid

• Failing to Control the Lowering Phase – Dropping too fast increases the risk of head and neck injuries.
• Overarching the Lower Back – A weak core leads to poor posture and reduced pressing efficiency.
• Inefficient Kip Timing – If the leg drive is out of sync with the push, the movement becomes less effective.
• Relying Too Much on Momentum – While kipping reduces fatigue, relying entirely on momentum limits strength gains.
• Placing Hands Too Wide or Too Close – Incorrect hand placement can lead to unstable pressing mechanics.

Considerations & Cautions

• Risk of Neck & Spine Compression: Poor form or excessive arching can place stress on the cervical spine. Always use controlled movement and consider padding under the head.
• Shoulder Stability Requirement: Individuals lacking shoulder stability or strength should first master strict HSPUs before incorporating kipping to avoid injury.
• Not Ideal for Pure Strength Gains: If the goal is maximal strength, strict HSPUs, pike push-ups, or overhead presses are better options.

Benefits of Kipping Handstand Push-Ups

1. Improves Upper Body Strength and Endurance

Even with momentum assistance, the exercise targets the shoulders, triceps, and upper chest, helping build strength and muscular endurance.

2. Increases Explosive Power

The kipping motion engages the arms, hips, and core, improving explosive power.

3. Improves Coordination and Athleticism

The explosive hip drive required for kipping enhances body awareness, coordination, and athleticism.

4. Strengthens the Core and Stabilizers

Maintaining balance and control during the movement engages the core muscles, improving overall stability.

5. Useful for CrossFit and Functional Fitness Workouts

Kipping handstand push-ups are a staple in CrossFit programming, helping athletes perform high-rep gymnastic movements efficiently.

Muscles Worked

Other Variations