The Handstand Pushup – HSPU

The handstand push up, also commonly called the vertical or inverted push-up, is similar to a regular or classic version but instead of being parallel to the ground you are completely upside down performing a similar action with your arms. There are many different types of HSPUs, you can do this movement against the wall or freestanding, depending on what you’re aiming for. The HSPU is widely popular in CrossFit, Calisthenics and bodyweight training. It’s commonly used in daily workouts in CrossFit (WODs) and is a move that you’ll often see in CF competitions.

It requires a significant amount of strength, stability and control. If you’re wanting to perform this skill freestanding, it’s also ideal to have some handstand knowledge, understanding and experience.

How Do You Train To Do A Handstand Push Up?

The best way to train the HSPU is to go through a series of exercises that build your strength progressively and highlight what you need to focus on more.

Below we’ve put together a series of drills to help you work towards getting this move. You can jump in at whatever drill suits your level best; if an exercise or movement feels too difficult then it’s always better to regress the exercise. Changing your environment too quickly (by doing something totally new) can cause pain and discomfort, so try not to rush ahead and force your body past its current capability. If a drill feels easy, then move on to the next exercise until an exercise is challenging but still safely within your level of ability.

Wall Push Ups

If you want to work towards your handstand push-up it’s important to first correctly build your upper body strength and push up technique.

This drill against the wall is a great starting point for building the correct movement pattern and muscular strength that you need for a regular or classic pushup.

Step 1. Stand in front of a wall and place your hands shoulder-width apart with your fingers facing upwards.

Step 2. Walk your feet away from the wall so you’re slightly leaning into the wall.

Step 3. Then keeping your feet where they are, slowly bend your elbows and bring your body closer to the wall.

Step 4. Straighten your arms, moving your body back to its original position.

Step 5. Repeat this multiple times.

The Classic

A little harder than the previous drill, the classic or regular pushup is probably the most popular bodyweight move known. Executed with correct form, it’s a great exercise for improving shoulder stability and strength.

Step 1. Place your hands on the floor shoulder-width apart with your index fingers facing forwards.

Step 2. Make a plank position with your shoulders above your wrists and your legs together.

Step 3. Slowly bend your elbows and lower the chest towards the floor.

Step 4. Push the floor away from you, slowly straightening your arms and returning to your straight plank position.

Step 5. Repeat multiple times.

The Elevated Classic

A level up from the classic pushup, the elevated push up is performed the same as the regular push up but with the feet on a surface higher than the floor.

Step 1. Find a surface that you can place your feet on (start with a lower surface and move on to higher surfaces).

Step 2. Place your hands on the floor shoulder-width apart, the same as the classic push up position.

Step 3. Keeping your wrists above your shoulders, slowly bend your arms lowering your chest as close as you can to the floor.

Step 4. Straighten your arms, pushing the floor away from you to bring you back to your starting position.

Step 5. Repeat multiple times.

The Pike Push Up

This drill is a great preparation for the elevated pike push-up drill. First, it’s best to get to grips with changing the shape and position of your pushup before adding some height to your feet.

Step 1. Assume a regular push up position on the floor, keeping your arms straight and the hands shoulder-width apart.

Step 2. Lift the hips into the air so you’re in an upside-down V shape.

Step 3. Bend your arms and lower your head forwards towards the floor, making sure your elbows don’t flare out.

Step 4. Slowly straighten the arms to resume the V push up position.

Step 5. Repeat multiple times.

The Elevated Pike

This preparation is another common drill you’ll likely see CrossFit and bodyweight specialists doing. This is one of the best drills to help you progress to the HSPU. After you’ve mastered the pike push up position on the floor, you can turn up the level of difficulty by resting your feet on a higher surface.

Step 1. Pop your feet up on to a small step, box or similar stable surface (you can progress to something higher) with your hands on the floor like the regular pike push up position (hips in the air to make an upside-down V shape).

Step 2. Bending your arms without flaring the elbows, slowly lower the head towards the ground.

Step 3. Then straighten the elbows and push the floor away from you to come back up.

Step 4. Repeat multiple times

The Inverted Vertical Push Up Against The Wall – CrossFit HSPU

Once you’re feeling comfortable with all of your preps on the floor, it’s time to get inverted! This drill is basically the full HSPU but using the wall before progressing to doing it freestanding. The wall will help you learn how to execute the movement well whilst also building the relevant strength needed for the HSPU but without the extra complication and difficulty of balancing the handstand at the same time.

It’s important that you don’t jump to this stage before doing the relevant preparations. Make sure that you’re confident in your ability and that you have enough space around you for when you need to come down.

Step 1. Kick up to your handstand position against the wall, making sure your hands are not too close and not too far away from the wall.

Step 2. Bend your arms without flaring the elbows and slowly lower your body towards the floor

Step 3. Then straighten the arms to come back to your starting handstand position

Step 4. Repeat this multiple times.