Handstand Push-Ups (HSPUs) are one of the most iconic gymnastics skills in CrossFit—part strength, part technique, and part guts. Whether your goal is to get your first rep or link together a set in a WOD, this guide will help you understand what matters most and how to build it step-by-step.
🧠 Why Handstand Push-Ups Matter
- They develop overhead strength
- Improve inverted control and core stability
- Challenge coordination and timing under fatigue
And of course—they’re everywhere in CrossFit workouts and the Open.
🛠️ Before You Go Upside Down…
Let’s make sure the foundations are solid:
💪 1. Shoulder Strength
- DB or Barbell Strict Press – 3×8–10
- Box Pike Push-Ups – 3×8
- Wall Walks – 3×3 (pause at the top)
🔐 2. Core Stability
- Hollow Holds – 3×20–30s
- Wall-Facing Holds – 3×30–45s
- Box Pike Holds – 3x30s
🧘♂️ 3. Mobility
- Wall Shoulder Opener – 2x30s
- Foam Roller Thoracic Extension – 2×15
- Wrist Rocks + Stretch – 2×10
🧩 Progressions: 3 Levels to Build Your HSPU
🔹 Level 1 – Kick-Up & Hold (Inversion Confidence)
Start here if you’re learning to go upside-down and feel balanced.
Drills:
- Donkey Kicks – Build confidence in a dynamic kick
- Wall Kick-Ups (Back to Wall) – 3×5
- Split-Leg Kick-Ups – Touch with one leg only
👉 Watch here: https://www.youtube.com/watch?v=ny2OuYPQgb8 - Wall Holds – 3×30–45s
- Box Pike Holds – 3x30s
🧠 Goal: Get comfortable inverted with control and correct body position.
🔹 Level 2 – Negatives & Strength Building
This level is about developing the strength and control to press.
Drills:
- Negative HSPUs – Lower slowly (3–5 seconds), to abmats or plates
- Box Pike Push-Ups (Tempo) – 3×6–8
- Wall Walks + Pause – 3×3
- Z-Press (DB or Barbell) – 3×8–10
🧠 Goal: Build pressing power with control and confidence in the bottom position.
🔹 Level 3 – Strict & Kipping HSPUs
Now it’s time to bring everything together and add the skill component.
Drills:
- Strict HSPUs – With or without abmat/plate scaling
- Kipping HSPUs – Use your hips to drive
- Deficit HSPUs – Add range of motion once strong
- Workout Practice Sets – EMOMs, rep testing, etc.
⚡️ Kip Timing Matters – Here’s How to Train It
To make your kipping HSPUs efficient, the hip pop and press must be perfectly timed. Here are two great drills to help you lock that in:
🎥 1. Hip Pop + Press Wall Drill
Focus on syncing your hip snap and arm press while in a wall handstand.
Watch here: https://www.youtube.com/watch?v=jqf_lmSujXE
🎥 2. Explosive Hip Drive Floor Drill
This is a fantastic drill for building awareness of fast hip drive from the floor (great for beginners).
Watch here on Instagram: https://www.instagram.com/reel/DBY_Jj3o_uS/?utm_source=chatgpt.com
Cue: “Load the hips → Snap → Press.” This drill simplifies and reinforces that rhythm before going upside down.
🎯 Benchmark Goals to Aim For
✅ 30s Wall Hold
✅ 3–5 Box Pike Push-Ups (Tempo)
✅ 3+ Negative HSPUs with control
✅ 5+ Strict HSPUs
✅ 10+ Kipping HSPUs
✅ 3 Deficit HSPUs
🕒 Open Gym Fridays = HSPU Practice Time
Fridays at 5:30pm are the best time to focus on your gymnastics skill work. Open Gym is quiet, focused, and perfect for:
✔️ Building strength and control
✔️ Practising drills from your level
✔️ Filming for feedback
✔️ Asking a coach for tips
Even just 10–15 minutes a week can make a huge difference.
📥 Download the 4-Week HSPU Program
We’ve put everything into a 4-week HSPU skill program you can follow during Open Gym sessions.
Includes warm-ups, strength, drills, and benchmarks.
👉 Download here:
#BeLekker #WeAreCFA #CFA2.0 #HandstandPushUps #GymnasticsWork #SkillProgression
