Kipping Handstand Push Up
The Kipping Handstand Push Up is an advanced gymnastic movement that uses explosive hip extension to drive the body upward from a headstand position. It targets the shoulders and triceps while building overhead power, coordination, and core stability.
Because this movement demands high neural drive and precise timing, the AI analyzes your recovery metrics like HRV and sleep to ensure you are ready for high-skill plyometrics. By tracking performance variables like rep consistency and drop-off, the app adjusts volume in real-time to prevent technical breakdown, which is critical for protecting your neck and shoulders during inverted movements.
Form Cues
- Create a stable tripod base with hands and head
- Lower under control until head touches the ground
- Bring knees toward chest to load the hips
- Explosively kick hips upward to generate momentum
- Press through palms immediately as hips extend
- Don't crash your head onto the floor
- Don't flare your elbows out wide
- Don't arch your lower back excessively
- Don't press before the hips fully extend
- Don't look straight down at the floor
Common Mistakes
- Mistiming the hip drive and press
- Flaring elbows (chicken winging)
- Hyperextending the lumbar spine
- Uncontrolled descent to the head
- Hands placed too wide
Muscles Worked
This exercise primarily targets the anterior deltoids and triceps, which are responsible for the overhead lockout. The core and hip flexors play a crucial secondary role, transferring the explosive energy generated by the lower body into the upper body press.
Primary
Secondary
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