Get Your First Handstand Push-Up

Ready to conquer the wall and hit your first Handstand Push-Up? This progressive 6-week program is designed for athletes who are nervous about attempting their first HSPU or struggling with technique.

Through dedicated progressions, skill work, and mobility drills, this program will help you build the strength, stability, and confidence needed to nail your first handstand push-up. Each session includes coaching insights to guide you every step of the way, helping you understand why you're doing each movement and how to recover properly for the best results.

TYW Get Your First HSPU offers:

✅ Add-on format: Tailored to supplement your current fitness routine, boosting your progress without interfering with your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.

🗓️ Sample Programming - Week 1 / Session 1

Prep (5 min): 3 x 20m single arm Kettlebell overhead walk

Control (5 min): Accumulate 2 min in a handstand hold against a wall.
An appropriate scale is putting your feet on a box and holding as much of your body weight above your hands as possible.

Strength (10 min): 4 sets of max reps barbell strict press @ 70% of your 1 Rep Max strict press. Rest 90 sec between sets.
If your 1 rep max is unknown, build up in weight for 4 sets of max reps, failing at around 8-12 reps in each set.

Specific (12 min): 5 rounds: 20 seconds of max quality reps: Knees on box Handstand Push-up. Rest 40 seconds between rounds. Rest an extra 2 minutes after 5 rounds and repeat.

Accessory (6 min): 2 sets of 8-10 single arm heavy Kettlebell or Dumbbell row.
Rest 2:00 between arms.

🏋️ Required Equipment:

Dumbbells or Kettlebells, Box, Ab mat or gym mat, Barbell