Handstand Push-Up Progression Calculator
Free calisthenics training tool
The handstand push-up represents the pinnacle of vertical pressing strength in calisthenics. This calculator helps you assess your current progression level and identify what is needed to advance.
What This Tool Does
- Assess wall HSPU, partial ROM freestanding, strict wall, and freestanding HSPU readiness
- Evaluate pressing strength prerequisites
- Track handstand hold time requirements
- Get balance and strength recommendations
Skill Progress Sensor
Target: 10 / Minimum: 5
Progression Readiness
Wall Supported HSPU
Enter your best hold time to receive a readiness assessment.
Focus Areas
Next Step
Work on support strength and easier progressions
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Generate personalized training programs based on your skill data, strength levels, and recovery state.
Handstand Push-Up Progression Levels
HSPU progression moves from Wall Supported HSPU (back to wall, full ROM) through Partial ROM Freestanding (half depth, no wall), Strict Wall HSPU (chest to wall, no kipping), to Freestanding HSPU (full depth, no support). Balance and pressing strength develop in parallel—neglecting either stalls progress.
Prerequisites for Freestanding Handstand Push-Ups
Freestanding HSPU requires 30+ second freestanding handstand hold, 8-10 strict wall HSPU with good ROM, and solid pike push-up strength. Weighted dip strength of +50%+ bodyweight provides the pressing foundation. Most athletes should master 45-60 second wall handstands before serious HSPU training.
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