Unlocking the Secrets of Strict Handstand Push Up vs Kipping: What You Need to Know

The handstand push-up is a challenging and rewarding exercise that can build upper body strength, core stability, and overall fitness. But when it comes to handstand push-ups, there are two main styles: strict and kipping. “Strict handstand push up vs kipping” is a common debate among fitness enthusiasts, each with its own advantages and disadvantages. This blog post will delve into the differences between these two styles, helping you determine which one is right for your fitness goals and current skill level.

Understanding Strict Handstand Push-Ups

A strict handstand push-up is performed with pure strength and control. It involves pushing yourself up from a full handstand position, with no momentum or swinging involved. This makes it a more challenging exercise, requiring a high level of upper body strength, core stability, and shoulder mobility.

Benefits of Strict Handstand Push-Ups:

• Increased Upper Body Strength: Strict handstand push-ups target all the major muscles in your upper body, including your shoulders, chest, triceps, and even your back.
• Improved Core Stability: Maintaining a stable handstand position requires strong core muscles, making it an excellent exercise for building core strength and stability.
• Enhanced Shoulder Mobility: The range of motion in a strict handstand push-up helps improve shoulder mobility and flexibility.
• Functional Strength: Handstand push-ups are a functional exercise that can translate to real-life activities like pushing open heavy doors or lifting objects overhead.

Drawbacks of Strict Handstand Push-Ups:

• High Difficulty: Strict handstand push-ups are very challenging and require a high level of strength and skill, making them difficult for beginners.
• Slower Progress: Due to the difficulty, you might see slower progress in terms of reps and sets compared to kipping handstand push-ups.
• Risk of Injury: If not performed correctly, strict handstand push-ups can increase the risk of shoulder injuries.

Understanding Kipping Handstand Push-Ups

Kipping handstand push-ups, on the other hand, use momentum to help you push yourself up. This involves a slight swing or kip of the body, making it a less demanding exercise. While it may seem like an easier alternative, it still requires a decent level of strength and coordination.

Benefits of Kipping Handstand Push-Ups:

• Greater Volume: Kipping handstand push-ups allow you to perform more reps and sets, leading to faster gains in strength and endurance.
• Improved Power: The momentum generated in a kipping handstand push-up helps develop power and explosiveness.
• More Accessible: Kipping handstand push-ups are often easier to learn and can be a good stepping stone to strict handstand push-ups.

Drawbacks of Kipping Handstand Push-Ups:

• Less Focus on Strength: Kipping handstand push-ups rely more on momentum and less on pure strength, potentially limiting the development of strength.
• Higher Risk of Injury: The swinging motion can put stress on your shoulders and wrists, increasing the risk of injury if not performed correctly.
• Less Functional: Kipping handstand push-ups are less functional than strict handstand push-ups, as they don’t translate as well to real-life activities.

Choosing the Right Style for You

The choice between strict and kipping handstand push-ups ultimately depends on your individual goals and current skill level.

Strict Handstand Push-Ups are Ideal for:

• Building maximum upper body strength and core stability.
• Improving functional strength and overall fitness.
• Individuals with a strong foundation in handstands and upper body strength.

Kipping Handstand Push-Ups are Suitable for:

• Increasing volume and building endurance.
• Developing power and explosiveness.
• Beginners who are still working on mastering the handstand.

Tips for Performing Handstand Push-Ups

Regardless of the style you choose, proper technique is crucial for safety and effectiveness. Here are some tips for performing handstand push-ups:

• Warm Up: Always warm up your shoulders, wrists, and core before attempting handstand push-ups.
• Start with a Spotter: Especially when starting out, having a spotter can prevent injuries and provide support.
• Maintain Proper Form: Keep your body in a straight line, with your core engaged and your shoulders stacked over your wrists.
• Lower Slowly and Controlled: Don’t just drop down; lower yourself slowly and with control.
• Focus on the Push: The push should be powerful and explosive, engaging your entire upper body.
• Listen to Your Body: If you feel any pain, stop immediately and rest.

Progressing Your Handstand Push-Ups

As you get stronger, you can progress your handstand push-ups by:

• Increasing Reps and Sets: Gradually increase the number of reps and sets you perform over time.
• Adding Weight: Once you can perform multiple reps with good form, consider adding weight to increase the challenge.
• Switching to Strict: If you’re currently doing kipping handstand push-ups, try transitioning to strict handstand push-ups as your strength improves.

Beyond the Debate: The Importance of Variety

While the “strict handstand push up vs kipping” debate is interesting, it’s important to remember that both styles have their place in a well-rounded fitness program. Don’t be afraid to incorporate both into your workouts. Ultimately, the best approach is to find what works best for you and your fitness goals.

The Final Verdict: It’s About Your Goals

The “strict handstand push up vs kipping” debate doesn‘t have a definitive answer. Both styles offer unique benefits and challenges. The key is to choose the style that aligns with your individual goals, skill level, and fitness journey.

Quick Answers to Your FAQs

Q: What are some good exercises to prepare for handstand push-ups?

A: Exercises like push-ups, shoulder presses, dips, and planks can help build the strength and stability needed for handstand push-ups. Working on your handstand hold is also crucial.

Q: Can I do kipping handstand push-ups without knowing how to do a strict handstand push-up?

A: While kipping handstand push-ups are generally easier to learn, it’s still recommended to have a solid foundation in handstands and push-ups before starting them.

Q: How often should I do handstand push-ups?

A: The frequency depends on your fitness level and recovery needs. Start with 2-3 times a week and adjust based on your progress and how your body feels.

Q: Is it okay to do kipping handstand push-ups if I have shoulder problems?

A: If you have any shoulder problems, it’s best to consult with a doctor or physical therapist before attempting handstand push-ups of any kind.

Q: What are some alternatives to handstand push-ups?

A: If handstand push-ups are too challenging, you can try exercises like regular push-ups, incline push-ups, or wall push-ups. These exercises work similar muscle groups and can help build a foundation for handstand push-ups.