A lot of people think they need a full handstand first before they can start training for the handstand push-up. That is not true. You can start building the strength and control for the handstand push-up way earlier. And honestly, that is one of the best things about it. 🧱 Start with the pike push-up The easiest place to start is the pike push-up. Why? Because it already teaches a lot of what you need: • pushing through the shoulders • getting weight over the hands • keeping control upside down • building pressing strength If regular pike push-ups are still hard, make them easier. If they are getting easy, slowly make them harder. A simple progression is: • pike push-up on the floor • feet on a box or bench • feet higher and higher • feet on the wall • handstand push-up progressions The higher the feet go, the closer it becomes to a real handstand push-up. 🔄 Back to wall vs chest to wall These two are both useful, but they are not the same. 🧱 Back to wall handstand push-up This version is better for: • building pressing strength • getting comfortable going down and up • learning the motion • getting more reps in It is usually easier to start here because the wall gives you support and you can focus more on the pressing. 🎯 Chest to wall handstand push-up This version is better for: • body alignment • shoulder position • learning better handstand shape • pushing with better control This one is usually harder, but it is closer to the cleaner handstand position you want long term. So both matter. One helps more with strength. One helps more with shape and control. ⬇️ Do not skip negatives Negatives are one of the best ways to build the handstand push-up. That means: • start at the top • lower yourself down slowly • control as much as possible • come down with good shape If you cannot press back up yet, that is okay. You are still building strength in the exact range you need. Negatives are amazing because they let you train the skill before you fully own the full rep.

Day 3 workout was a couple days ago but here it is. HS hold (chest to wall) 3 x 20 seconds Shoulder mobility with band (not on video) Scapula pull-ups Hi pulls Band muscles up 4 x 2 reps Pendlay rows Box jumps Leg extension (not on video) Leg curls (not on video) Pike push ups I'll share my week of training I'll follow and track for the next several weeks tomorrow to get your input on if it looks good for someone trying to achieve muscle up and handstand AND look good 😅

Movement is the goal. Not just exercise for the sake of exercise. Not just checking a box. Not just forcing yourself through a workout because you feel like you should. Movement is the reason. Movement is what gives you: • body control • body awareness • skills • confidence • fun • longevity Movement is what helps you feel alive in your body. 🧠 Why this matters If movement is the goal, then training changes. It stops being a chore. It stops being punishment. It stops being something you are trying to survive. It becomes part of your lifestyle. Part of your identity. Part of what you just do. That is the real shift. 🔁 Movement should be a habit That is why I always believe it is better to do a little bit every single day than to keep waiting for the perfect workout. Because when movement becomes something you do daily: • it feels more natural • it feels less overwhelming • it becomes easier to stay consistent • it becomes part of your life instead of separate from it That is where the magic is. Not just doing more. Doing it often enough that it becomes normal. 🎯 Movement leads to everything else If you keep moving, you build the things most people actually want anyway: • strength • skills • mobility • confidence • freedom • resilience Movement is the foundation. Movement is the doorway. Movement is the lifestyle. 🙌 Final thought You do not need every day to be huge. You do not need every day to be perfect. You just need movement to be part of your life. Because when movement becomes a habit, your body changes. Your mind changes. Your confidence changes. And your life changes. 👇 Question What is one simple way you can add a little more movement into your day today?

Im finally almost completel healed. My lower back doesn't hurt when I do crow or anything involving hip flexors. Compression is getting better than it was before injury. In the lsit i can lift up on my finger tips but my feet aren't floating yet. Splits one side down to the mat the other almost touching. I can go into bridge pose again. But my left side still won't turn into it. Also, my left shoulder has an issue for me but I can take off my shirt without pain in my shoulder. Im feeling so much better and stronger. Sometimes its a blessing when injuries happen. I was defn overdoing it.

I’m currently training weighted calisthenics with 3 push sessions and 3 pull sessions per week. Push day: - Weighted dips: 4–6 sets - Band-assisted handstand push-ups: 4–6 sets - Band assisted one-arm push-ups: 4–5 sets Pull day: - Weighted pull-ups: 4–6 sets - Weighted horizontal rows: 4–6 sets - Pelican curls: 4–6 sets Current strength: - +22.5 kg dips for 4 reps - +2.5 kg pull-ups for 3 reps Goals: - +40 kg dips for 4 reps - +20 kg pull-ups for 4 reps Recently I started wondering if my overall volume is too high, especially since I got some mild arm pain during weighted dips recently. One thing I’m confused about:Even when I do multiple sets, I can usually keep the same reps consistent across all my sets. Does that necessarily mean the extra sets are still productive, or could I still be accumulating too much fatigue even if performance stays stable? I’m considering lowering most exercises from around 5–6 sets down to about 4 sets while keeping the same training frequency. For weighted calisthenics strength goals like mine, would lowering volume potentially help recovery and progression more? Or is my current setup reasonable? Also, how would you structure sets/reps/volume for someone mainly focused on increasing weighted dip and weighted pull-up strength?