Strict Handstand Push-Up Ability Exercise Improvement Program
- Session 1: TEST: Find a max depth strict handstand push-up. Deficit if required. If you cannot complete to depth, find the smallest band with which you can complete one rep.
- Session 2: Kick into a handstand and lower as far as possible before the head touches the ground without losing control. Complete a five second static hold at this position. Accumulate 12 repetitions. Five minute cap.
- Session 3: Kick up to the wall and complete a slow five second lower to a strong triangle position (hands and head form a triangle). If you lose control at the bottom, complete using the smallest band possible without losing control. Complete to a deficit if possible. Accumulate 20 repetitions. Five minute cap.
- Session 4: Kick into a handstand and lower quarter of the way down, hold three seconds. Lower half way down, hold three seconds. Lower three quarters of the way down, hold three seconds. Lower to the floor. Complete four times in five minutes.
- Session 5: Accumulate 10 strict handstand push-ups. If necessary, use band assistance that will allow the completion of all reps within five minutes. Deficit if required.
Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.