B2W Handstand Push Up Progressions

Progressions

1. 01

   B2W Handstand Push Up Partials

   • Start in B2W handstand position

   • Lower partially, not reaching full depth

   • Push back up to starting position

   • Maintain vertical forearms

   • Keep body aligned and close to wall

   • Focus on controlled, partial range of motion

   • Gradually increase depth as strength improves

2. 02

   B2W Handstand Push Up Negatives

   • Start in B2W handstand position

   • Lower slowly to bottom position

   • Maintain control throughout descent

   • Keep forearms vertical

   • Avoid arching back

   • Focus on eccentric strength

   • Use legs to return to starting position

3. 03

   B2W Handstand Push Ups

   • Start in B2W handstand position

   • Lower until head nearly touches ground

   • Push back up to full extension

   • Keep forearms vertical throughout

   • Maintain body alignment against wall

   • Avoid excessive arching or piking

   • Focus on controlled, fluid movement

4. 04

   Deep B2W Handstand Push Ups

   • Start in B2W handstand on elevated surface

   • Lower past normal bottom position

   • Push back up to full extension

   • Maintain vertical forearms

   • Keep body aligned throughout movement

   • Focus on full range of motion

   • Control the movement, avoiding momentum

5. 05

   Full ROM B2W Handstand Push Ups

   • Start in B2W handstand position

   • Lower until head forms triangle with hands

   • Push back up to full extension

   • Maintain vertical forearms throughout

   • Keep body aligned and close to wall

   • Focus on full shoulder elevation at top

   • Control the entire movement

Common mistakes

• Not maintaining a straight body line
• Elbows flaring out to the sides
• Not using full range of motion
• Wrong head position
• Kicking up too aggressively
• Excessive lower back arch (banana back)
• Hands placed too close or too far from the wall
• Collapsing instead of controlling the eccentric