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10 Demanding CrossFit Handstand Push Ups Shoulder Workouts for All CrossFit Athletes

CrossFit Handstand Push Ups Shoulder Workouts are a great way to build strength, muscle, coordination and gymnastic skills. 

Handstand push ups are a complex but fun movement which requires a fair amount of self-confidence to perform.

As a compound movement (a handstand and a push-up), they are one of the best exercises to develop shoulder strength and a stable core. The skills learnt during the handstand push-ups are easily transferable to many other CrossFit movements.

Handstand push-ups are great for:

  • Building incredible shoulder and upper body strength
  • Strengthening your core and glutes
  • Improving your balance
  • Increasing your confidence

Being comfortable in an inverted position is key to be able to string handstand-push ups together, this includes kicking in confidently and maintaining a stable position upside down.

To make sure you’re reaching as far as possible and performing the movement correctly, remember the basics of CrossFit: range of motion, active shoulders and midline stability. When inverted, you’ll lose height unless you fully lock out your elbows and if your shoulder blades are depressed.

Significantly arched backs, which represent a lack of midline stability, will also be detrimental to your development and get you to lose more height. Wide hand positions are used to make the movement easier because the range of motion is shorter.

So, ensure you’re performing handstand push-ups properly and this will translate into shoulder strength, a stable midline and a solid upper body.

Get to work with these handstand push-up shoulder workouts.

1.CrossFit Handstand Push Ups Shoulder Workouts – Rosa Benchmark WOD

5 Rounds for Time:

  • 10 Handstand Push-Ups
  • 400m Run

This chipper will test your stamina and strength under fatigue. Make sure you pace your first couple of rounds so the time it takes you to complete all five rounds of the workout is similar.

2. Max Reps Push and Pull

For Max Reps in 10 Minutes:

  • 5 minutes Strict Pull-Ups
  • 5 minutes Strict Handstand Push-Ups

This working will make your arms burn. Try it on a day where you might want to give your legs a rest.

This is a great workout to test and increase your shoulder strength and upper body power. Pull ups develop your lats, biceps, traps and delts, while handstand push-ups target your delts, your pectoral muscles, your main back muscles and hold your whole body in a stable position.

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