How to build strength to handstand from headstand/frog stand

9 replies

• governorsilver_2·Sep 15, 6:05 AM

  [https://www.strongfirst.com/journey-handstand-push-up-part-1/](https://www.strongfirst.com/journey-handstand-push-up-part-1/)

• no_fox_4905·Sep 15, 7:17 PM

  The jump from headstand/frog stand to handstand isn't really a strength gap — it's a **shoulder stability + line strength gap**. You probably have plenty of pressing strength already; the issue is the position. What's missing in most people's transition: 1. **Pike push-ups with feet elevated** — 3x8. Trains the vertical press pattern under load. 2. **Wall handstand holds (chest to wall)** — 3x30-60 sec. This is the king move. Chest-to-wall forces a real line (not a banana back) and overloads the shoulders isometrically. 3. **Wall walks** — 3x3. Trains the eccentric control needed to bail safely AND the inverted pressing position. 4. **Handstand shoulder shrugs against wall** — 3x10. Builds the shoulder elevation that holds the line at the top. 5. **Hollow body holds** — 3x30 sec. The handstand IS a hollow body inverted. Train the shape. Programming: do these 3-4x per week, treat shoulders like a primary muscle group during this skill phase. The headstand and frog stand build invers

• bramblepine·Sep 17, 12:46 AM

  the point about it being a stability gap more than a strength gap is pretty key imo

• goldenman_m·Sep 17, 9:28 PM

  It's DEFINITELY a strength gap, NOT stability, please don't listen to the other people here. From what you have described, you can only do 2 reps on a wall HSPU, which is no where near strong enough to be able to do it freestanding or from frog. Every calisthenics athlete knows that training core to get strength movements is a massive waste of time. **Practical Advice:** Start with Back to Wall HSPUs, once you get to 5-8 reps, start incorporating chest to wall HSPUs (make sure to keep abs tight / no arch back). Then you can do pike elevations on the ground as well to get used to holding that position. Make sure to just do volume. If you fail reps of BTW or CTW HSPUs, finish out the rest of your reps in pike pushups. The reason why adding weight to your pike pushups is not showing progress, is because pike pushups are really difficult to measure progress since you don't know how much weight you are compensating with your feet. When you add a weight vest, you might compensate for with

• matt_s1988_2·Sep 18, 1:47 PM

  You are 100 per cent correct I just don’t have the pushing strength just yet I need to build it up I’ve learned 👍

• matt_s1988_3·Sep 18, 11:22 PM

  I will say that my core training has helped with lifting my backside and legs up from frogstand and in a headstand but the pushing strength is definitely the limiting factor as can do a bent arm hold but when it comes to pushing just feels like pushing against dead weight..

• goldenman_m_2·Sep 19, 5:29 PM

  Yeah exactly, I would say stability only plays a factor, if you are in frog, then push yourself to the top and just topple over, but that is a good problem frankly. Learning a handstand when you have a HSPU from the ground is much better than the other way around. One is like 1-2 months the other is 1 year haha

• goldenman_m_3·Sep 19, 9:04 PM

  I have a friend who has Full planche, and planche press, Straight arm touch, OA Front lever, yet he can't hold a handstand for shit.

• matt_s1988_4·Sep 21, 6:09 AM

  I can get up into a bent arm handstand from a frog position but the minute the legs stretch out the head goes down and I’m stuck like that 🤣