Freestanding handstand push-up

A handstand push-up with no wall, combining maximal vertical pushing strength with balance through the whole range.

How to do it

1. 01Only train it once you hold a solid freestanding handstand and do clean wall handstand push-ups; put a folded towel down in a clear space.
2. 02Kick up into a freestanding handstand, bring your legs together, brace and find your balance.
3. 03Bend your elbows and lower slowly, moving your head slightly in front of your hands while your fingertips make small corrections to stay balanced.
4. 04Touch your head lightly on the towel, then press back to straight arms, using your fingers to keep your balance on the way up.
5. 05Step down one leg at a time; if you go over, lift one hand, turn sideways and land on your feet.

Common mistakes

• Losing balance at the bottom and going over — lower more slowly, shorten the range and always be ready to turn out.
• Arching and kicking to get up — brace your abs and glutes and press with your shoulders and arms.
• Training it when tired — put it early in the session, keep sets short and stop when form starts to slip.

In the Handstand push-up progression

1. 1Elevated pike push-up
2. 2Wall handstand push-up negative
3. 3Wall handstand push-up
4. 4Deficit wall handstand push-up
5. 5Freestanding handstand push-up

Standard to move on: 3 sets × 3, two sessions in a row.