Crossfit Exercises: Handstand Push-Up

March 5, 2025

The Handstand Push-Up (HSPU) is one of the most challenging CrossFit exercises, requiring strength, balance, and coordination. This movement involves performing push-ups in a handstand position, intensely working the shoulders, triceps, and core. In this article, we'll explore the benefits, correct execution, and variations of this exercise.

Benefits of Handstand Push-Up

Upper strength development : Mainly works shoulders, triceps and chest.
Improved balance and coordination : Requires precise body control.
Increased muscular endurance : Essential for athletes who need pushing strength.
Core activation : Keeps the body stabilized during movement.

How to Perform the Handstand Push-Up

1. Preparation

Position yourself in front of a wall for support.
Place your hands on the floor, shoulder-width apart, about 10-15 cm from the wall.
Kick your legs up until you are in a handstand position, keeping your core tight.

2. Execution

Control your descent by bending your elbows until your head lightly touches the ground.
Keep your elbows pointed slightly forward to avoid overloading your shoulders.
Explosively push up until your arms are fully extended.

3. Breathing

Inhale as you go down and exhale as you go up to maintain control of the movement.

Handstand Push-Up Variations

HSPU with Deficit – Places hands on platforms to increase range of motion.
Kipping HSPU – Uses leg momentum to help you climb.
Strict HSPU – Performed without momentum, requiring more strength.
Wall-free HSPU – Advanced version performed without support for a greater balance challenge.

Beginner Progression

If you still can't do a full Handstand Push-Up, try:

Pike Push-Ups : Incline push-ups with feet elevated to mimic the movement.
Wall Walks : Walk with your hands until you are close to a vertical position on the wall.
Negative HSPU : Slowly descend to gain strength in the eccentric phase.

Tips for Improving the Handstand Push-Up

Strengthen your shoulders and triceps with complementary exercises like dips and military presses.
Keep your core strong to avoid arching your back.
Practice the handstand position regularly to improve your balance.

The Handstand Push-Up is an excellent exercise for developing functional strength and body control. With practice and proper progression, any athlete can master this movement and reap its benefits. Try including this exercise in your training routine and push yourself!