Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Gymnastics
Handstand Push-Up — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The handstand push-up (HSPU) is the primary overhead pressing movement in CrossFit gymnastics. Performed against a wall, it requires the athlete to lower from a handstand until the head touches the floor (or an AbMat) and press back to full lockout. The HSPU develops shoulder and tricep strength in a position that transfers directly to pressing under load. It appears in Hero WODs including Nate, JT, and Michael. The strict HSPU is a significant strength feat; the kipping HSPU, using wall and hip drive, allows more reps under fatigue but requires excellent shoulder mobility and stability first.
Quick answer
Handstand Push-Up is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
Anterior deltoidsTricepsUpper trapeziusCore
Equipment
Wall
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep handstand push-up mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Pike push-ups (hips elevated, head between hands), box pike push-ups, elevated pike push-ups. |
How to Do the Handstand Push-Up
1
Kick up to a handstand against a wall, hands 6-12 inches from the wall.
2
Hands slightly wider than shoulder-width, fingers spread and pointing forward.
3
Engage core and glutes — body as straight as possible.
4
Lower slowly until head touches an AbMat or the floor between the hands.
5
Press back to full lockout — arms completely straight at the top.
Common Mistakes
✕
Hands too close to the wall — forces neck compression. Keep 6-12 inches away.
✕
Flaring elbows wide instead of using a controlled arm angle that fits your anatomy.
✕
Not reaching full lockout at the top.
✕
Attempting kipping HSPUs before building strict pressing strength.
Coaching Tips
✓
Build strict pressing strength with dumbbell or barbell overhead press and pike push-ups before going inverted.
✓
Use a triple-folded AbMat to reduce range of motion while building strength — remove layers progressively.
Scaling Options
Easier / Beginner
Pike push-ups (hips elevated, head between hands), box pike push-ups, elevated pike push-ups.
Harder / Advanced
Strict HSPUs, deficit HSPUs (hands on plates for greater range of motion).
Related WODs
Use Handstand Push-Up in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the HSPU standard in CrossFit?
Head must touch the floor (or an AbMat if prescribed) at the bottom, and arms must reach full lockout at the top. The body stays against the wall throughout. Kipping HSPUs additionally require the hips to make contact with the wall at the initiation of the kip.
Build It Into a Workout
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Next Training Tools
Hero WODs with Handstand Push-Up
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