The handstand pushup aka the “arm squat” shares the same fundamentals as an actual squat: equal weight distribution between each anchored extremity. The problem is how do you know you have equal weight distribution through your arms during a handstand push-up? Instead of guessing, we can assess! By using a scale and setting up a plate that is equal height as the scale you can do handstand push-up and see how much weight is being placed on one side, switch the scale and assess the other side! Set up a bathroom scale near the wall while also using a plate or mats to match the height of the scale. One hand will be placed on the scale, the other hand on the mat or plates as you kick up onto the wall. Once up on the wall in a handstand complete 2-3 reps of a strict handstand pushup. You can use your phone to record the scale or glance at it as your doing the rep to see how much force is being put into the scale. Next, take a rest break 1-2 minutes or as long as you need. Then, you will perform this assessment on the other side. Prehab Goals & Normative Values: The goal is to have less than a 10 percent asymmetry between each side. As you progress you may wish to complete more reps and see if the numbers change under fatigued conditions. Take the assessment, write down your score, and track your progress throughout the program.
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