Kipping and the Handstand Push Up: Is It Safe

Kipping Handstand Push Ups Are Not Dangerous!

The first thing you need to know is that kipping handstand push ups are not dangerous at all. If anything they’re safer than regular hand stand push ups because if done properly, it’s much easier to keep your body from falling off the edge of the mat.

You might think that since there’s no safety net when doing them, then they must be dangerous. But the truth is, there’s nothing wrong with doing them. They just require some practice and care.

What Makes Kipping Handstand Push Ups So Harder Than Regular Hand Stand Push Ups?

When you do kipping handstand push ups, you have to hold yourself upside down so that your body doesn’t fall off the edge of the mat. This means that instead of holding your hands out straight, you have to hold them over your head. You don’t want to hold them too far above your head though; otherwise, you’ll lose balance and fall off the side of the mat.

If you’re trying to perform a kipping handstand push up without losing control or falling off the edge of the mat, then it will take longer than usual before you reach full extension.

Practice makes perfect. The more you practice the better you’ll get at them. You just have to keep at it.

How To Do Kipping Handstand Push Ups The Safe And Effective Way

The safest way to do kipping handstand push ups is to put a thick book (like a phone book) on each side of the edge of the mat nearest to you before you get into your starting position. This will take some of your weight off the edge of the mat and keep you from falling off.

As you get more into the movement, the book (or books if you’re using more than one) will slide down towards the floor. When this happens, you’ll have to shift your weight in such a way that it’s more centered over the middle of the mat.

Eventually the book (or books) will slide all the way to the bottom of the mat. At this point you should be in full extension. When you’re ready, you can release your hands from the push up position and slowly roll your way down to the floor.

The whole time, you want to make sure you’re not putting too much of your weight on the edge of the mat nearest to you. Always keep it balanced. If you shift your weight too much towards the edge nearest to you, you’ll fall.

As you can see, they’re not dangerous if you do them with care and know exactly what you’re doing. If you take things slowly and make your way up to doing them properly, then you’ll have no problems.

You can stop at any time. There’s no reason to push yourself too hard because that’s when injuries happen. Start off small and work your way up.

Kipping and the Handstand Push Up: Is It Safe - | Gym Fit Workout


Problem: I can’t maintain balance throughout the movement.

Solution: The movement is more complicated than you thought. You may have to break it down into steps in order to master it. For example, first you can try doing negatives. To do this, you would get into the top portion of the position (where your arms are fully extended above your head).

From here, have a training partner give you a little push so that you’re airborne (your legs will be off the ground). As soon as you’re in the air, do a handstand against the wall. From here, slowly lower yourself back to the ground.

Once you can do this consistently, you’ll be strong enough to do the full movement. Slowly work your way up to doing them from the standing position.

Problem: I’m too close to the edge of the mat.

Solution: As stated earlier, this is dangerous. Stay further back on the mat so that you have more room to work with.

Problem: I’m using the wall to help me stand up from a handstand and my arms are getting really sore.

Solution: This is a sign that you’re pushing yourself too hard. Take a day or two off from this exercise to let your arms recover. As they say, “No pain, no gain” is a load of crap. If you’re feeling pain while working out then you should stop right away.

Continuing to work out with sore or injured muscles can lead to long term injury.

Problem: None of this stuff is working for me.

Kipping and the Handstand Push Up: Is It Safe - GymFitWorkout

Solution: If you’re having serious problems with balancing yourself, it may be that you’re not cut out for this type of exercise (at least not at this time). It’s not for everyone. You may have more success with conventional weight training or the other calisthenics found on this site.

On the other hand, you may be able to build up your ability to do these types of movements if you practice a lot on them. Many people are “clumsy” when they start out and get better as they train. If this is the case, keep at it and you’ll improve.

The floor pull-up program

Floor pull-ups are a great way to develop strength in your back, arms, and core. While these may be too difficult for some people to do, the following program will help you work your way up to performing them…

Step 1

Perform 20 jumping pull-ups on a daily basis. These should be performed in a quick manner (known as drop sets). So, jump up and pull yourself up until your chin is above the bar and then let go and immediately do it again. Rest a minute or two (or more) after each set until you’ve completed your twenty reps.

Step 2

Once step one is easy for you, move on to performing partials. Face away from the bar so that you’re towards the middle of it. Now bend at the waist so that your torso is parallel to the floor. (Try to keep your legs straight).

Grab the bar with an overhand grip and lift yourself up as you would for a normal pull-up. Hold this position for as long as you can. Try doing them to the front as well…it’s sometimes easier than going to the back.

Step 3

Kipping and the Handstand Push Up: Is It Safe - | Gym Fit Workout

Once you can hold the position for at least a minute, try doing negative pull-ups. Jump up and lift yourself to the top of the bar. Take as much time as you need (5-10 seconds is fine) and then lower yourself slowly down (this should take 2-3 seconds). Rest a few minutes and repeat.

Step 4

When step three is easy for you, it’s time to start performing jumping pull-ups. Continue to do them in a rapid manner (drop set).

Warning: These can be very difficult. Take as much time as you need to complete the required number of reps. Don’t try to rush things and end up getting hurt in the process. There’s nothing to be gained by doing that.

Listen to your body and only do what’s comfortable for you.

Step 5

Continue performing jumping pull-ups until you can do ten consecutive reps. When you’ve accomplished this, move on to the one arm version of this exercise.

Section summary

Kipping and the Handstand Push Up: Is It Safe - gym fit workout

That’s it! Once you can perform proper jumping pull-ups, you’ll find that your grip strength has increased significantly. You may notice a big difference in your climbing as well. You should at least be able to climb a lot easier now.

Other types of training

While the above is all you really need to become an extraordinary rock climber, there are other types of training that many people incorporate into their routine. These include…

Sources & references used in this article:

Scaling CrossFit workouts by J Gordon – The CrossFit Journal, 2015 –

Include safety in physical education: Do not exclude students with disabilities by ME Block, ML Horton – The Physical Educator, 1996 –

Extreme conditioning programs and the tactical athlete by RM Orr – 2013 Australian Strength and Conditioning Association …, 2013 – Citeseer

Safety on the Trampoline: A Progression Model for the Safe Introduction of Trampoline Fundamentals by A Gear, Y could get injured doing CrossFit