90-Grad-Handstand-Liegestütz oder passende Progression

So führst du sie aus

1. 1Preparation and positioning. Use stable parallettes or a non-slip floor, clear a fall zone, and warm wrists and shoulders. Rehearse a controlled handstand entry and exit before the first working rep.
2. 2Starting position. Establish a balanced handstand with elbows extended, shoulders elevated and controlled, and the ribcage stacked over the pelvis.
3. 3Eccentric phase. Bend the elbows under control and lower the head/shoulders along the prescribed path. Keep forearms near vertical and avoid an uncontrolled elbow flare or shoulder collapse.
4. 4Bottom position. Reach the defined 90-degree transition shape with control, not a free fall.
5. 5Concentric phase / lockout. Press through the hands, extend the elbows, and finish tall through the shoulders. Maintain the chosen body line rather than using a sudden lumbar arch or leg kick.
6. 6Breathing and bracing. Brace before the descent, breathe in a controlled pattern between difficult phases, and do not extend a set after breath-holding compromises balance.
7. 7Valid rep. A rep starts and finishes at stable elbow extension, reaches the same safe depth, and contains no head bounce, uncontrolled fall, unplanned wall/foot contact, or change in support height.

Häufige Fehler

• Losing wrist–forearm alignment

  Korrektur: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Korrektur: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Korrektur: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Korrektur: Lower under control to a fixed marker and reverse without rebound.

Sicherheit

• This is a high-skill movement: use a mastered regression, a rehearsed bailout, and supervision or spotting when a failed rep could cause a fall.
• Use only a pain-free overhead range you can control; current shoulder symptoms or marked side-to-side loss of motion require individualized assessment rather than forcing the textbook position.
• For adolescents, older beginners, or anyone new to this movement, progress by technical competence and use qualified supervision rather than age-based loading targets or forced maximal attempts.

Progressionen & Alternativen

• RegressionFreier Defizit-Handstand-Liegestütz— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to 90-Degree Handstand Push-up (Progression).
• ProgressionFull 90-Degree Handstand Push-up— Increase load, range, instability, or skill demand after 90-Degree Handstand Push-up (Progression) is repeatable through the planned volume with reserve and no technique drift.
• AlternativeFreier Handstand-Liegestütz— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when 90-Degree Handstand Push-up (Progression) is impractical or poorly tolerated.