Source: CrossFit Inc

7 Demanding Workouts With Handstand Push-Ups For Crossfitters

If you want to improve your handstand push up technique, or test them across different workout settings, then these WODs will be perfect for you.

The handstand push-up is a complex movement but very fun. Here are some handstand push-up workouts for you to try.

Firstly, here are a few tips to help you get your first handstand push-up if you haven´t yet gotten them mastered.

  1. Use an ab-mat under your head and put your hands in front, so your head and hands make a triangle.
  2. Put your knees on top of you elbows and then slowly reach upward until your body is straight. That is a headstand.
  3. Bring your knees back down and as you lift them again, straighten the arms at the same time, use the whole body and get momentum from the legs.
  4. When your elbows are locked and your heels touch the wall, you have performed a handstand push-up.

If you are not ready to put all your weight upside down you can work on that shoulder strength by doing pike push ups. With straight legs, ass up and perform the same elbow bow. If you are too scared of that you can also sit with straight legs on the floor and do a shoulder press.

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Trust in the process


To get the handstand push-up RX you cannot use an ab-mat, cause then the range of motion is not full. To get it RX you must either put plates on both sides, under your palms to get to the same height as the ab-mat.

A harder version uses the paralettes to get you to a longer range of motion, and is also better for your wrist, with a more neutral grip.

If you want to implement more of handstand push-ups into your program, here are some  fun WODs for you to try out.

20 of the Heroes and Girls workouts include some handstand push-ups. I will list some of them here, but they are easy to find.

  1. Mary

Mary is one of the girls and is really fun one, but might be a little long. There are no rules on whether you have to do the handstand push-ups strict or use the legs to kip you up, but I would prefer using the kip, also kip in the pull-ups.

20 Minute AMRAP

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

Miko in action!

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