How to Do a Handstand Push Up

Handstand pushups, also known as vertical pushups or commandos, are a great way to strengthen your upper body and core. They can also be very difficult and aren’t something to just dive into! After you’re comfortable with standard pushups and you increase your core and shoulder strength, you should start by doing your handstand pushups from a wall. Once you’re comfortable, you can go right into a freestanding handstand pushup.

EditSteps
EditKicking into a Handstand from a Wall
Place your hands from the wall. Get on your hands and knees so that you’re facing the wall with your hands in front of you. Keep your palms either facing forward or turned out 5 to 10 degrees at most. Be sure to keep your hands a bit wider than shoulder width.[1]
Always work on a matted surface whenever possible.

Kick up into a handstand against the wall. Start by rocking forward and backward to generate momentum. Afterward—as you rock forward—kick one of your legs straight behind you, followed by your other leg. Press down on the ground to lift yourself up and rest your toes or the soles of your feet against the wall. Keep your back slightly arched. If you’re having trouble holding yourself up, bring your legs back to the ground and keep practicing your kick ups before proceeding to the next step.[2]
If it feels more comfortable, bend your first leg slightly after kicking it up.

Make sure your head lines up between your arms instead of leaning it back against the wall so you keep your spine straight.

Walk your feet up the wall if you aren’t comfortable kicking up. If you’ve done all of the preparation for handstand pushups but find it scary to kick up against the wall, you can walk your feet up instead. Get on your hands and knees with your back to the wall and make sure your feet are from the wall. Now, place one foot against the wall, followed by the other, and walk your way up the wall.
If you’re walking your feet up the wall because you can’t physically kick up against the wall, you should do preparation before continuing, as a pushup will likely be difficult.

EditMastering the Basic Form
Maintain tension in your core. After you’re in a handstand position, it’s important to establish and maintain tension in your core. Tighten your lower back and abs while continuing to breathe steadily. Focus on ensuring that your midline—the middle line through your body—is straight and stable so that you don’t fall.[3]
Never hold your breath while maintaining tension in your core.

Lower the top of your head to the ground. Maintain the tightness in your back and abs and slowly lower yourself gradually. Start by only going a short distance and work towards eventually touching your head to the floor. Always try to keep your elbows bent as you lower yourself.[4]
Make sure your fingers are spread apart and pointing straight ahead. When pointing your fingers, use your middle or index finger as a guide.

Press upward from the floor after your head touches it. Once you’ve lowered yourself to a point you’re comfortable with, press upward while maintaining the same tightness in your core. Keep your middle straight and continue raising yourself up until your elbows are fully extended.[5]
Keep your neck in a neutral position looking ahead.

Do 5 sets of 5 reps. Continue pressing yourself upward from the floor and lowering yourself to the ground. Each time your head touches the ground, 1 rep is complete. Do 5 consecutive reps to complete 1 set, and take a 5-minute break in between each set.[6]
Don’t push yourself too hard! If you’re having trouble, decrease the number of sets or reps.

Use a smaller range of motion at first. Slowly work your way to lowering your head all the way to the ground.

EditDoing a Freestanding Handstand
Place a folded panel mat in front of you. Lay out the mat in front of you where you plan on doing the handstand. That way, you’ll have some padding if you fall over or lose your balance.[7]
Purchase folded panel mats from fitness and athletics stores.

Kick 1 leg up into your handstand at a time. Extend your arms out on each side of your head. Step with 1 foot forward into a lunge position and bend forward at the hips. Place your hands down on the padded mat so they’re shoulder-width apart. Kick 1 of your legs up above you and then lift your second leg off the ground.[8]
Keep your front knee above your ankle as opposed to your toes.

Push upward using the heel of your front foot.

Grab a plyo box and kick up to the ceiling if you want a greater challenge. Plyo boxes are used mostly in Crossfit and add extra support. Check that your biceps are parallel to your ears and extend one foot with your toes pointed to the floor. Start rocking backward and forward to create momentum. After gaining momentum for 2 to 3 seconds, kick yourself up with your feet, making sure that your back foot leaves the ground before your bent foot.[9]
You may have to kick harder rather than softer—it’s easier to decrease your speed to balance compared to increasing your speed to compensate for too little balance.

If you over kick, turn sideways and cartwheel yourself to your feet.

EditVideo
EditWarnings
Be careful! Don’t do anything you aren’t comfortable with.

Falling onto your neck could leave you seriously injured, paralyzed, or cause death.

Never try a freestanding handstand pushup without mastering it from a wall first.

EditRelated wikiHows
Do a Double Back Handspring

Do a Backward Roll

Walk on Your Hands

Do a Handstand

EditSources and Citations
Cite error: tags exist, but no tag was found

Read More

Today in History for 5th February 2019

Historical Events

1782 – British garrison in Menorca surrenders to French and Spanish fleet as part of the American Revolutionary War
1932 – American speed skater Jack Shea wins the 1,500m at the Lake Placid Winter Olympics; clinches sprint double after also taking out the 500m
1966 – BBC opens a relay radio station on Ascension Island
1989 – Kareem Abdul-Jabar becomes 1st NBA player to score 38,000 points
1997 – Brook Lee from Hawaii, crowned 46th Miss USA (en route to Miss Universe)
2008 – A major tornado outbreak across the Southern United States leaves at least 58 dead, the most since the May 31, 1985 outbreak that killed 88.

More Historical Events »

Famous Birthdays

1856 – Otto Brahm, German critic/founder (Neue Deutsche Rundschau)
1948 – Sven-Göran Eriksson, Swedish football manager and player, born in Sunne, Sweden
1950 – Ann Sexton, American vocalist (You’re Gone too Long), born in Greenville, South Carolina
1976 – Brian Moorman, American football player, born in Wichita, Kansas
1980 – Brad Fitzpatrick, American programmer, born in Iowa, United States
1987 – Darren Criss, American actor and singer-songwriter (Glee, The Assassination of Gianni Versace), born in San Francisco, California

More Famous Birthdays »

Famous Deaths

1937 – Lou [Andreas-]Salome, Russian/German author (Eroticism), dies at 75
1981 – Ella Grasso, Governor of Connecticut (b. 1919)
1983 – Derk Roemers, Dutch union leader/politician (soc dem), dies at 67
1998 – Timothy “Tim” Kelly, American guitarist (Slaughter), dies in a car accident at 35
1999 – Neville Bonner, the first Indigenous Australian to become a member of the Parliament of Australia, dies at 76
2004 – John Hench, American animator (b. 1908)

More Famous Deaths »

Read More

How to Make Lemongrass Tea

Lemongrass tea is soothing, citrusy, and absolutely delicious. It’s not actually tea, since it’s made from lemongrass stalks instead of tea leaves, but this herbal beverage is perfect served hot or cold. Even better, it’s super easy to make yourself!

EditIngredients
water

2 cups (150 g) lemongrass stalks

1/4 cup (50 g) sugar (optional)

Milk, cream, honey, ginger, and/or lime (optional)

EditSteps
EditBrewing the Tea
Chop 2 cups of lemongrass stalks or leaves. Hit the stalks with the flat side of your knife blade to bruise them. This will release the fragrant oil inside of the tough stalks. Then, carefully give the lemongrass a rough chop. The pieces should be about long.[1]
If you’re using home-grown lemongrass, you can use the leaves to make the tea. There’s no need to bruise the leaves, though.

Chop the lemongrass on a cutting board so you don’t dull your knife blade or damage your countertop!

Since lemongrass is often sold already cut if you buy it at a grocery store, the number of stalks you’ll need will vary.

Bring of water to a boil over high heat. Pour your water into a medium-sized saucepan or another similar pot so the water doesn’t boil over once it heats up. Then, place it on the stove on high heat for a few minutes until it reaches a boil.[2]
Be careful as the water heats up. The pot will become very hot!

Add the lemongrass and continue boiling the water for 5 minutes. Once the water reaches a rapid, rolling boil, it’s time to add the lemongrass. Carefully drop the chopped lemongrass directly into the boiling water. If you need to, give it a stir with a long-handled spoon to ensure the lemongrass is completely submerged, then let it steep in the boiling water for about 5 minutes.[3]
A rapid boil means if you stir the water, it shouldn’t stop bubbling.

Hold the lemongrass close to the surface of the water when you drop it in. This will reduce the chances that it will splash back onto you.[4]

Pour the mixture through a strainer to remove the stalks. After the tea has finished steeping, it’s best to strain it so you don’t accidentally end up drinking any fibers from the lemongrass. Pour the tea through a fine mesh strainer or colander into a pitcher or another container.[5]
While lemongrass is perfectly edible, the fibers from the stalks might be an unpleasant addition to a soothing cup of tea.

If you like, you can strain the tea directly into your teacup.

Serve right away if you prefer warm tea. A warm cup of lemongrass tea is soothing and delicious in the morning or on a cool day. Once you’ve strained it, you can enjoy the tea as soon as it’s cool enough to drink![6]
Sweeten the tea in your cup with a little honey or sugar, if you like.

Chill the mixture to make iced tea. If you prefer iced tea, place your pitcher of lemongrass tea into the refrigerator for an hour or so. This will create a refreshing, citrusy herbal tea that’s perfect on a hot day or served with your meals.[7]
To make sweetened iced tea, stir in 1/4 cup (50 g) of sugar before you place the tea in the refrigerator.

For the best results, serve the chilled tea over ice.

EditAdding Other Flavors
Stir in a splash of milk if you like a creamy tea. If you like milk in your tea, you’ll probably enjoy it in lemongrass tea as well. This traditional tea addition will cool off a cup of hot tea, and it adds a creamy mouthfeel to this herbal treat. The amount you use depends on how much you like, but it’s best to start with about and work from there.[8]
If you like, you can use heavy cream or half-and-half instead.

Add 1 tsp (7 g) of honey for a sweeter tea. The rich sweetness of honey perfectly complements lemongrass. Measure out 1 tsp (7 g) of your favorite honey, then stir it in until it’s completely dissolved.[9]
If you still want your tea to be sweeter, add another tsp (7 g) of honey.

Steep the tea with ginger for a little spice. If you want to use fresh ginger root in your tea, slice off a piece that’s about long scrape off the peel. Then, drop it into the water while you’re boiling the lemongrass.[10]
A tea made from ginger and lemongrass will be spicy, tangy, and comforting, and it’s especially soothing if you have a sore throat or a head cold.

Squeeze in a little lime to enhance the tangy flavor. Lemongrass has a natural citrus flavor, but it’s a little more mellow than using actual lemons or limes. If you want to amp up the citrus taste, squeeze a wedge of lime over your tea. Start with about of lime juice, then add more if you want.[11]
The lime will provide more of a contrast to the lemongrass than a lemon, which might mask the subtle flavor of the lemongrass.

EditThings You’ll Need
Sharp knife

Cutting board

Saucepan/pot

Teacup, mug, or glass

Teapot (optional)

Pitcher (optional)

Refrigerator (optional)

EditTips
You can also add a stalk of lemongrass to a cup of hot tea while you’re brewing it. When you’re steeping the tea bag, tie a stalk of lemongrass in a knot and drop it in the hot water.

EditRelated wikiHows
Make Rose Tea

Make Herbal Tea

Make Peppermint Tea

EditSources and Citations
Cite error: tags exist, but no tag was found

Read More