Handstandliegestütze

Handstandliegestütze, also known as handstand push-ups, are a challenging bodyweight exercise that builds upper body strength and stability. This advanced movement requires a strong foundation in fundamental exercises like regular push-ups and handstands. The exercise involves lowering the body from an inverted handstand position towards the ground and then pushing back up to the starting position.

To perform a handstand push-up, one typically begins in a handstand against a wall for support, or in a freestanding handstand if advanced enough. The hands are placed shoulder-width apart on the floor. The body is then lowered by bending the elbows, bringing the head towards the floor. The depth of the movement can vary, with some individuals lowering their head to the floor while others perform a partial range of motion. The crucial part of the exercise is the explosive push back up to the full handstand position, engaging the shoulders, triceps, and core.

Variations of the handstand push-up exist to modify difficulty. Exercises like pike push-ups, which are a precursor, involve a similar motion but with the hips elevated and a less vertical body position. More advanced variations might include clapping hands between repetitions or performing them on rings or parallettes. Proper form is essential to prevent injury, with a focus on maintaining a stable core and controlled descent and ascent. This exercise is commonly seen in gymnastics, calisthenics, and advanced strength training programs.