The Wall Walk Up

First, you must build the strength to support yourself in an inverted position.

Practice 3-6 wall walk-ups, 3-4 times a week until you can easily perform them. Use wrist wraps or tape your wrists until you build up the necessary wrist strength to do these without pain.

Lunge to Handstand

Next, you must be able to get into a handstand.

Watch this video and perform the exercises against a wall.

The Push Up

Once you are able to walk up the wall and lunge to a handstand, it is time to add in the push-up from a box. This step can take time since it requires you to press your entire bodyweight. BE PATIENT!

I recommend doing 4 sets of 5 reps twice a week. Only progress in the sequence if you have perfect form.

Eccentric HSPU

A great way to build strength for the press is by doing negatives. You can do controlled descents to a pad, the floor, or increase the ROM by putting your hands on plates.

I recommend doing 2-3 sets of 5-10 reps stopping when the control is lost (crashing on head).


Once you can perform a controlled decent without crashing on your head, you are ready for a kipping handstand push-up. Just like a kipping pull-up, the kipping HSPU is useful for workouts that call for high volume HSPU’s.

Freestand Handstand

Freestanding Handstands are the next level of progression. Can you do a Freestanding Handstand?