This gymnastic movement has a high skill level
but mastering it will give balance, strength and
stability to your shoulders.
THE KICK-UP
With arms locked out and extended overhead, kick up into a handstand against a wall placing the hands slightly outside of shoulder distance with thumbs turned in. You can make it more challenging by performing the handstand on boxes or a stack of weight plates to create a deficit.
THE ECCENTRIC
Lower the head down towards the mat, loading the triceps and deltoids, and placing the head towards the wall in front of the thumbs to create a triangle.
THE PUSH
For the kip, close the hips, sinking the butt against the wall and draw the knees to the chest. From here, kick your legs straight, driving your hips open and your butt away from the wall, finishing with the press-out through the triceps.
THE FINISH Lock out your arms with your shoulders under full load and triceps extended. Both heels should be in contact with the wall.
VARIATIONS
KIPPING
Performed by kicking up into a handstand against a wall, the
use of a violent hip drive and the extension of the legs assists the first portion of the press.
This is the preferred option when you’re working your triceps and delts elsewhere in your workout.
STRICT
This requires a greater amount of triceps and delt strength as you won’t be getting any assistance from your hips. It’s the preferred option for top CrossFitters as it’s quicker than kipping.
DEFICIT
Increase the range of movement of the shoulder press portion of the movement by performing it on boxes or weight plates. This greatly increases the workload and builds extra strength and helps improve handstand push-up performance.
FREE-STANDING
The pinnacle of the movement—there’s no wall to help you here. You need excellent balance, and core and shoulder strength to pull this off.
