Kip Handstand Push-Ups: Guide to Technique, Prerequisites, and Training

How to Kip Handstand Push Ups?

The kip handstand push-up is an advanced gymnastic and CrossFit-specific movement that leverages a powerful lower body drive to assist in the vertical pressing motion, enabling higher repetitions or completion of the movement when strict strength is insufficient.

Understanding the Kip Handstand Push-Up

The kip handstand push-up (HSPU) is a dynamic, full-body exercise that combines elements of a handstand and a push-up, augmented by a "kip" – a rapid, powerful hip and leg extension. Unlike a strict handstand push-up, which relies solely on upper body and core strength for the concentric (pushing) phase, the kip HSPU utilizes momentum generated from the lower body to help drive the body upwards. This makes it a highly efficient movement for metabolic conditioning, competitive fitness, and accumulating volume, but it requires precise timing and coordination.

Anatomy and Biomechanics of the Kip HSPU

The kip handstand push-up engages a wide array of muscle groups, primarily focusing on the shoulders and triceps, with significant contribution from the core and lower body for the kip.

• Primary Movers (Upper Body):
  • Deltoids (anterior and medial heads): Crucial for shoulder flexion and abduction during the press.
  • Triceps Brachii: Essential for elbow extension, locking out the arms at the top.
  • Trapezius (upper) and Serratus Anterior: Stabilize the scapula and contribute to upward rotation, supporting overhead pressing.
• Stabilizers (Core and Upper Body):
  • Erector Spinae, Rectus Abdominis, Obliques: Maintain a rigid, stacked torso position, preventing "banana" back.
  • Rotator Cuff Muscles: Stabilize the shoulder joint.
• Lower Body Contribution (The Kip):
  • Gluteus Maximus and Hamstrings: Drive hip extension.
  • Quadriceps and Calves: Extend the knees and plantarflex the ankles for a powerful leg drive.
  • Hip Flexors: Used in the initial "dip" phase of the kip.

Biomechanics of the Kip: The "kip" is a sequential, whip-like action. It starts with a controlled eccentric phase where the body lowers into the handstand push-up. As the head approaches the ground, the hips flex and knees bend (pike/tuck position). The powerful concentric phase involves rapid hip and knee extension, creating momentum that is then transferred through the core to the upper body, assisting the shoulder and triceps in pressing the body upwards.

When to Use the Kip Handstand Push-Up

The kip HSPU is a tool with specific applications:

• Competitive Fitness (e.g., CrossFit): It allows athletes to complete higher repetitions under fatigue or to meet time caps in workouts.
• Developing Strict Strength: While not a strict strength exercise itself, the kip HSPU can be used as a progression or assistance exercise to build confidence and body awareness in the inverted position, indirectly aiding strict HSPU development.
• High-Volume Training: When the goal is to accumulate high repetitions of an overhead pressing movement within a given timeframe.
• Conditioning: The full-body nature and dynamic movement make it excellent for metabolic conditioning.

It is important to note that for pure strength development, the strict handstand push-up should remain the primary focus.

Prerequisites for Learning the Kip HSPU

Before attempting kip handstand push-ups, ensure you have a solid foundation in the following:

• Wall Handstand Hold: Ability to hold a stable handstand against a wall for at least 30-60 seconds. This demonstrates adequate shoulder stability and core control.
• Pike Push-Ups: Comfortably perform 10-15 strict pike push-ups with good form, indicating foundational overhead pressing strength.
• Basic Kipping Mechanics: Familiarity with kipping movements (e.g., kipping pull-ups, kipping toes-to-bar) can help with understanding the rhythm and timing of the lower body drive.
• Shoulder Mobility and Stability: Sufficient range of motion in the shoulders and strong stabilizers to protect the joint under dynamic load.
• Neck Strength: The head will contact the ground, requiring adequate neck strength to support the body's weight briefly.

Step-by-Step Guide to the Kip Handstand Push-Up

Mastering the kip HSPU requires breaking down the movement into distinct phases and practicing each with precision. This guide assumes a wall-supported handstand.

1. Initial Position:

   • Start in a stable handstand position against a wall, either facing the wall or with your back to it. Hands should be shoulder-width apart, fingers spread, and pressing firmly into the ground.
   • Elbows are locked, shoulders are active (shrugged towards ears), and core is braced. Body is straight and rigid.

2. Lowering Phase (Eccentric):

   • Initiate the descent by bending the elbows and allowing the top of your head to lower towards the ground, forming a tripod with your hands.
   • Maintain a neutral spine and a braced core. Resist the urge to arch your back excessively.
   • As your head approaches the ground, simultaneously begin to bend your knees and flex your hips, bringing your heels towards your glutes. This prepares for the kip. The goal is to get into a compact, coiled position.

3. The Kip (Leg Drive):

   • Once your head gently touches the ground (or a pad), explode upwards by powerfully extending your hips and knees. Imagine driving your heels directly towards the ceiling.
   • This rapid lower body extension creates momentum that propels your body upwards.
   • The timing is crucial: the leg drive should coincide with the beginning of your upper body press.

4. Pressing Phase (Concentric):

   • Immediately following the leg drive, actively press through your hands, extending your elbows and pushing your shoulders away from the ground.
   • Use the momentum from the kip to assist this pressing motion.
   • Keep your core tight and body rigid as you drive back up to the lockout position.

5. Return to Start (Lockout):

   • Continue pressing until your arms are fully extended, and your body is in a stable, stacked handstand position.
   • Reset for the next repetition.

Common Mistakes and How to Correct Them

• "Banana Back" (Excessive Lumbar Arch):
  • Correction: Focus on actively bracing your core throughout the movement. Practice hollow body holds and strict handstand holds against the wall to build core strength and body awareness.
• Poor Head Position/Neck Pain:
  • Correction: Ensure your hands and head form a stable tripod. Your head should contact the ground slightly forward of your hands. Strengthen your neck muscles with gentle exercises.
• Lack of Hip Drive/Weak Kip:
  • Correction: Focus on the "coiling" and "uncoiling" motion. Practice kipping drills from a box or with feet on the ground to isolate the lower body drive. Ensure full hip and knee extension.
• Mistiming the Kip:
  • Correction: The kip must be synchronized with the upper body press. Practice negatives to control the eccentric and drills that emphasize the transition from the bottom of the movement.
• Failing to Lock Out:
  • Correction: Ensure full elbow extension and active shoulder shrug at the top. This is often a sign of insufficient triceps strength; incorporate triceps extensions and overhead presses into your training.

Progression and Drills for Mastering the Kip HSPU

• Wall Handstand Holds: Essential for building comfort and stability in the inverted position. Vary distances from the wall.
• Pike Push-Ups (Elevated Feet): Gradually increase the height of your feet to increase the load on your shoulders, mimicking the angle of a handstand push-up.
• Kipping Drills from a Box:
  • Set up a box or elevated surface. Place your hands on the ground in front of it.
  • Place your feet on the box in a pike position.
  • Practice the "dip" (bending knees, flexing hips) and powerful "drive" (extending hips and knees) without going into a full handstand. This isolates the kip mechanics.
• Negative Kip HSPU:
  • Start in a handstand. Perform the kip to push yourself up slightly past the bottom of the movement.
  • Then, slowly control the eccentric (lowering) phase, focusing on maintaining tension and proper form as your head approaches the ground.
• Assisted Kip HSPU:
  • Have a spotter gently assist your legs during the kip and pressing phase.
  • Use resistance bands looped around your feet and anchored above (e.g., to a pull-up bar) to provide assistance on the concentric phase.
• Partial Range Kip HSPU:
  • Use an AbMat or several mats under your head to reduce the range of motion initially, allowing you to focus on the kip and press. Gradually remove mats as you get stronger.

Safety Considerations and Injury Prevention

• Neck Protection: Always use a mat or AbMat under your head to cushion impact. Ensure your head forms a stable tripod with your hands.
• Shoulder Health: The shoulders are vulnerable in overhead pressing. Ensure adequate warm-up, mobility, and stability. Avoid performing kip HSPUs if you have shoulder pain or instability.
• Controlled Descent: Even with the kip, the eccentric phase should be controlled. Crashing down can lead to injury.
• Progress Gradually: Do not rush into the movement. Master the prerequisites and drills before attempting full kip HSPUs.
• Listen to Your Body: Fatigue can lead to poor form and increased injury risk. Prioritize rest and recovery.

Programming the Kip Handstand Push-Up

Integrate kip HSPUs into your training strategically:

• Warm-up: Include dynamic shoulder mobility, wrist stretches, and light core activation.
• Skill Work: Dedicate specific time to drilling the kip mechanics and progressions.
• Workout Integration:
  • For conditioning/high volume: Incorporate into WODs (Workouts of the Day) where efficiency and repetition count.
  • As an accessory: Use after primary strength work for higher volume pressing practice or to improve muscular endurance.
• Rep Ranges: Typically performed for moderate to high repetitions (e.g., 5-15+ reps per set) due to the assistance from the kip.
• Frequency: Depending on your training goals, 1-3 times per week, allowing adequate recovery for the shoulders and triceps.

Conclusion

The kip handstand push-up is a powerful and efficient exercise that, when executed correctly, can significantly enhance your overhead pressing capacity and overall conditioning. While it leverages momentum, it still demands substantial upper body strength, core stability, and precise timing. By understanding its biomechanics, diligently practicing the prerequisites and progressive drills, and adhering to safety guidelines, you can effectively integrate this dynamic movement into your fitness repertoire. Remember, consistency and attention to detail are key to mastering the kip HSPU and unlocking its full benefits.