Discover the Differences Between Strict Handstand Push Up and Kipping: Which One Should You Be Doing?

The handstand push-up is a challenging and rewarding exercise that targets multiple muscle groups, including your shoulders, triceps, and core. But when it comes to handstand push-ups, there are two main variations: strict and kipping.

Strict handstand push-ups involve using pure strength and control to push your body up from a handstand position. **Kipping handstand push-ups** utilize momentum and swinging motion to assist in the upward movement.

This blog post will delve into the differences between these two variations, their benefits, drawbacks, and help you determine which one is right for you.

Understanding the Mechanics

Strict Handstand Push-Up

• Movement: In a strict handstand push-up, you maintain a straight line from your head to your heels throughout the entire movement. You push yourself up using only your shoulder and triceps strength, without any swinging or momentum.
• Muscles Worked: Strict handstand push-ups primarily target your shoulders, triceps, and upper back. They also engage your core muscles for stability.
• Difficulty: Strict handstand push-ups are significantly more difficult than kipping handstand push-ups due to the lack of momentum. They require a higher level of strength and stability.

Kipping Handstand Push-Up

• Movement: Kipping handstand push-ups involve a swinging motion, where you use momentum to assist in the upward push. This is achieved by swinging your hips and legs forward and backward, generating kinetic energy.
• Muscles Worked: While kipping handstand push-ups still work your shoulders, triceps, and core, they rely more heavily on momentum and less on pure strength.
• Difficulty: Kipping handstand push-ups are easier to perform than strict handstand push-ups due to the use of momentum. They are often considered a more accessible variation for beginners.

Benefits of Each Variation

Strict Handstand Push-Up Benefits

• Increased Strength: Strict handstand push-ups build impressive upper body strength, particularly in your shoulders and triceps.
• Enhanced Stability: They promote core strength and stability, as you need to maintain a rigid body position throughout the movement.
• Improved Shoulder Health: Strict handstand push-ups can help strengthen the rotator cuff muscles, which are essential for shoulder stability and injury prevention.

Kipping Handstand Push-Up Benefits

• Higher Volume: Kipping handstand push-ups allow you to perform more repetitions, which can be beneficial for building muscle endurance and cardiovascular fitness.
• Improved Coordination: They require coordination and timing, as you need to synchronize your swinging motion with the push-up.
• Greater Accessibility: Kipping handstand push-ups are easier to learn and perform, making them a good option for beginners.

Drawbacks of Each Variation

Strict Handstand Push-Up Drawbacks

• Limited Volume: Due to the high level of strength required, you may be able to perform fewer repetitions of strict handstand push-ups compared to kipping.
• Increased Risk of Injury: If proper form is not maintained, strict handstand push-ups can increase the risk of shoulder injuries.
• Slower Progress: Building strength and stability for strict handstand push-ups can take longer than learning to perform kipping handstand push-ups.

Kipping Handstand Push-Up Drawbacks

• Less Strength Development: Kipping handstand push-ups rely more on momentum than pure strength, which can limit the amount of strength you build.
• Potential for Injury: If the swinging motion is not controlled, kipping handstand push-ups can increase the risk of shoulder, elbow, or wrist injuries.
• Limited Skill Development: Kipping handstand push-ups may not develop the same level of shoulder and core stability as strict handstand push-ups.

Choosing the Right Variation for You

The best variation for you depends on your fitness goals and experience level.

• Beginners: If you are new to handstand push-ups, start with kipping handstand push-ups to develop the necessary strength and coordination.
• Intermediate: Once you can perform several kipping handstand push-ups with good form, you can start incorporating strict handstand push-ups into your routine.
• Advanced: If your goal is to build maximum strength and stability, focus on performing strict handstand push-ups.

Tips for Performing Both Variations

Strict Handstand Push-Up Tips

• Engage Your Core: Keep your core tight throughout the movement to maintain a stable body position.
• Control the Descent: Lower yourself slowly and under control, avoiding a sudden drop.
• Maintain Straight Arms: Keep your arms straight throughout the entire movement, avoiding any bending at the elbows.

Kipping Handstand Push-Up Tips

• Use Momentum Wisely: Use your hips and legs to generate momentum, but avoid swinging too wildly.
• Maintain a Tight Core: Keep your core engaged to prevent your body from collapsing during the swing.
• Focus on Smooth Transitions: Ensure a smooth transition between the swing and the push-up.

The Takeaway: Strict vs. Kipping

Both strict and kipping handstand push-ups are excellent exercises that can help you build strength, stability, and coordination. The best variation for you depends on your individual goals, experience level, and injury history.

Moving Beyond the Basics

Once you’ve mastered the basics of strict and kipping handstand push-ups, you can explore variations to continue challenging yourself.

• Handstand Push-Ups with Pause: Pause at the top of the movement for a few seconds to increase time under tension and build strength.
• Handstand Push-Ups with Rings: Perform handstand push-ups on rings to increase instability and challenge your core.
• One-Arm Handstand Push-Ups: This advanced variation requires incredible strength and stability.

Handstand Push-Ups: A Journey of Strength and Skill

Whether you choose to focus on strict or kipping handstand push-ups, remember that consistency and proper form are key to achieving your goals. By gradually increasing the difficulty and exploring variations, you can continue to challenge yourself and unlock new levels of strength and skill.

Top Questions Asked

1. Can I do handstand push-ups without being able to do a handstand?

You can definitely perform handstand push-ups against a wall. This will allow you to practice the movement and build the necessary strength before attempting a free-standing handstand push-up.

2. Are kipping handstand push-ups bad for your shoulders?

Kipping handstand push-ups can be bad for your shoulders if they are performed with poor form. It’s important to control the swinging motion and avoid excessive force on your shoulders.

3. How many handstand push-ups should I aim for?

The number of handstand push-ups you should aim for depends on your fitness level and goals. Start with a manageable number and gradually increase as you get stronger.

4. What are some good exercises to prepare for handstand push-ups?

Some good exercises to prepare for handstand push-ups include:

• Wall handstands
• Pike push-ups
• Shoulder press
• Tricep dips

5. Are handstand push-ups good for weight loss?

Handstand push-ups can help you build muscle, which can increase your metabolism and help with weight loss. However, they are not a magic bullet for weight loss. It’s important to combine them with a healthy diet and other forms of exercise.