Handstand Push Ups

Handstand Push Ups (HSPU) are another essential skill that must be a part of any gymnastics conditioning program. HSPU are extremely effective in the development of shoulder, triceps and chest strength. Before attempting these babies it is important that you are able to hold an unassisted handstand for at least 10 to 15 seconds.

Start by using a wall to assist you in maintaining your balance as you move through the range of motion.

Face away from the wall and place your hands on the ground in front of you. Raise your feet and walk them up the wall until you are in the handstand position. From here you want to work to maintain your balance as you begin the pressing movement. Work hard to use the wall as minimally as possible. This is strictly to train your balance. Once you develop the required strength and balance you will be able to do them with out the wall.



Good luck and train hard. I hope this video helps give you an image of what they look like.

Executing The "Muscle-Up"

The muscle up is an intense, complete upper body exercise that is crucial to developing a strong base from which all other ring strength skills will be built upon.

The starting position is dependent upon the use of the correct grip. When preforming a muscle up a false grip must be used. See picture. This is accomplished by flexing the forearm with the wrist turned in.

Yes, if you aren't used to this grip variation it will be awkward and uncomfortable until you get used to it. Be persistent. You will get it!

The next step is to become proficient in performing pull ups from this false grip. Once you can successfully perform several false grip pull ups and several ring dips it will be time to work on the transition between the two.

At first you will probably need to swing your body to get all the way through the transition, BUT do rely on that. The goal is to do this under control. Use strength, not momentum.

As you pull your body up in the pull upkeep your arms close together and pull them to your chest. Then quickly roll your shoulders over your grip. From here it is easy... just finish the dip...




A bit shaky, I know, but this was filmed at the end of my workout... yeah yeah... excuses excuses.

Also, check out Jim Bathurst's website, www.beastskills.com. He has some of the best tutorials I have seen!

I hope this tutorial helps. Leave some feedback.

Gymnastics Strength

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