Hi and welcome to the ARC Gymnastics Strict Handstand Push Up Course!
Here are the logistics and how this is going to work.
Firstly, your weekly programme is going to be assigned through the TrueCoach App, and your course materials will be found on this page.
You will notice that there is an SYN instructional demo’ video attached for each exercise in the programme. On the App you will also find specific Training Goals & Metrics for the course. In the “Metrics” section under “My Account” you can input data points for each progression to track your progress over time. This will show in graph format!
This page is specifically to be used as a portal for studying relevant materials during the course.
At the bottom of each section you will find a download link that contains all the relevant files for that section - PDF Bundles, Explanation videos, & technical voiceover analysis’ for the various progressions.
Every detail of Handstand Push Up training is covered step by step, and all materials are organised into sections, in an order.
You can work through the materials at a pace that suits you, and of course, refer back to them as and when you wish. However, there we recommend reviewing the “HSPU Basics” section before starting your first session. In that section there is a video explaining all the basic concepts we want to make sure you’re getting right from Day 1. These concepts are relevant for all of the work you’ll be tackling throughout the course so it will be good to get a basic grasp of them before starting!
Welcome to HSPU Basics!
In this video, I’m going over the core fundamentals you want to be practicing from Day 1.
These are the foundational techniques, positions & concepts that are consistent throughout the course.
We’re using the Protraction Push Up on the floor, which will be an exercise, (together with the Serratus Lean), that you will be using in pretty much every training session of this course.
The scapula action of the Push Up is different to that of the Handstand Push Up & its progressions. This is because the Push Up is a horizontal pressing action, and the Handstand Push Up is a vertical pressing action.
In the Handstand Push Up, the Serratus Anterior will be in it’s lengthened position when the arms are locked out overhead, and it will go into it’s shortened position when the arms are bent & head is on the floor.
In the classic Push Up, it’s the opposite.
In the Push Up, The Serratus Anterior lengthens as you bend your arms and shortens as they lockout.
The purpose of the Push Up evolves depending on the ability of the athlete.
For the athlete below the level of this course (< 10 Push Ups) the Push Up is the biggest bang for buck exercise for developing that athletes pressing capabilities.
For an athlete above the level of this course (they already have 5 or more HSPU’s), the Push Up becomes less transferrable to the HSPU because of the physiological and mechanical differences. The Push Up for this athlete is more valuable for transfer to Dips & Benchpress.
For you, on this course to reach the first reps of Handstand Push Ups, the Push Up is a valuable exercise for developing general pressing strength while Handstand Push Up progressions are mastered.
An easy way to think about this, is that you will make much faster progress in general if you train the Push Up alongside your HSPU progressions than if you were to not at all.
Producing force in Gymnastics starts at the midline, and then the Scapula.
For the Push Up, we are tucking the pelvis into posterior Tilt (PPT) and we begin in Scapula Protraction, just like with our Handstand Push Up Progressions.
The difference is that with the Push Up, we will then Retract the Scapula as we descend to the bottom (pull our shoulder blades together).
The Serratus Anterior lengthens, but keeps tension because throughout the motion from top to bottom we are keeping our Scapula Depressed (shoulders pulled down towards the Hips).