THE WHAT:
Development of the freestanding Handstand-pushup (HSPU) begins with application of the foundational structure & mechanics learnt in previous overhead-pushup projects (i.e. the 'Protracted pike-pushup'), expressed with reduced range-of-motion (ROM). In this context, the eccentric simply goes as low as is possible with MINIMAL breakdown in optimal form & execution. In the same breath, it is an opportunity for the practitioner to notice WHEN and WHERE these DO break-down, and then to "hard-focus" on them toward improvement.

Resource contents:
0:05 - Range-of-motion (ROM) HSPU
0:53 - Head-touch HSPU
1:26 - Nose-touch HSPU

Whilst the next objective, touching the head to the floor, serves to "mark" an end-point for increased range, the practitioner should be mindful that these is also a distinct change in the angle of LOADING - in descending deeper, the mid-to-bottom range of the 'HSPU' shifts almost toward a "HORIZONTAL" pushing mechanic - as if performing a 'Protracted-pushup'... but with the feet in the air. This visualisation can be useful toward maintaining the optimally PROTRACTED pushing-structure, the "platform" from which the pushing force is applied.

In looking toward the 'Nose-touch' variation, there is little change in execution other than the sensation of slightly deeper range. This addition will, however, expose any lack in "tension" in the bottom-position, leaving you unable to return if maximal tightness is not maintained (whilst still achievable, it will generally result in breakdown of optimal local & global structure, and therefore mechanics).

In looking toward progression, ensure that at least 3 clean reps are available for any variation before opening the next as an option for practice. At the same time, however, ALL 3 variations have value in their own right toward developing the general HSPU form, mechanics & execution, and so can always be returned to as of when deemed beneficial toward these ends.

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