Upside Down: Mastering the CrossFit Handstand Push Up

The CrossFit handstand push up (HSPU) is a challenging and rewarding exercise that requires a combination of strength, mobility, and coordination. It is a staple movement in CrossFit workouts, and it can also be beneficial for athletes in other sports, such as gymnastics, weightlifting, and running. If you’re looking to improve your HSPU, this guide will provide you with everything you need to know, from the basics to advanced variations.

Benefits of the CrossFit Handstand Push Up

The HSPU is a full-body exercise that works a variety of muscle groups, including the shoulders, chest, triceps, core, and legs. It also helps to improve flexibility, coordination, and balance. In addition to its physical benefits, the HSPU can also be a great way to challenge yourself mentally and build confidence. Like any challenging movement, the HSPU requires patience, perseverance, and a willingness to learn from your mistakes. But once you master it, you’ll have a powerful tool that can help you reach your fitness goals.

1. Conquering the CrossFit Handstand Push Up: A Comprehensive Guide

Conquering the CrossFit Handstand Push Up: A Comprehensive Guide

Benefits of the CrossFit Handstand Push Up

Importance of Proper Technique

Proper technique is essential for performing the HSPU safely and effectively. When done correctly, the HSPU is a low-impact exercise that is easy on the joints. However, if done incorrectly, it can put strain on the wrists, shoulders, and neck. That’s why it is important to learn the proper technique from a qualified coach or trainer before attempting the HSPU on your own.

2. Laying the Foundation: Essential Prerequisites

Laying the Foundation: Essential Prerequisites

Before you can start working on the HSPU, there are a few essential prerequisites that you need to master. These include shoulder mobility, core strength, and wrist flexibility.

Shoulder Mobility

Shoulder mobility is essential for the HSPU because it allows you to get your arms into the correct position and maintain proper form throughout the movement. Without sufficient shoulder mobility, you may be more likely to experience pain or injury when performing the HSPU.

Core Strength

Core strength is also essential for the HSPU because it helps to stabilize your body and keep you balanced. A strong core will help you to maintain proper form throughout the movement and prevent your lower back from arching.

Wrist Flexibility

Wrist flexibility is important for the HSPU because it allows you to keep your wrists in a neutral position throughout the movement. This helps to prevent strain on your wrists and forearms.

If you are new to the HSPU, it is important to start by working on these essential prerequisites. Once you have mastered these, you can start to work on the full HSPU movement.

Shoulder Mobility and Flexibility

Shoulder mobility and flexibility are essential for the HSPU because they allow you to get your arms into the correct position and maintain proper form throughout the movement. Without sufficient shoulder mobility, you may be more likely to experience pain or injury when performing the HSPU.

There are a number of things that can contribute to poor shoulder mobility, including muscle imbalances, tight muscles, and joint stiffness. If you have poor shoulder mobility, you may notice that you have difficulty reaching overhead, getting your arms behind your back, or doing other movements that require shoulder mobility.

The good news is that there are a number of things you can do to improve your shoulder mobility and flexibility. These include:

Stretching: There are a number of stretches that can help to improve shoulder mobility and flexibility. Some of the most effective stretches include the overhead stretch, the doorway stretch, and the sleeper stretch.
Strengthening: Strengthening the muscles around your shoulders can also help to improve shoulder mobility. Some of the most effective exercises for strengthening the shoulders include the overhead press, the lateral raise, and the front raise.
Mobility drills: Mobility drills are exercises that can help to improve the range of motion in your shoulders. Some of the most effective mobility drills for the shoulders include the shoulder circles, the arm circles, and the thoracic rotations.

Core Strength and Stability

Wrist Flexibility and Strength

Wrist flexibility and strength are important for the HSPU because they allow you to keep your wrists in a neutral position throughout the movement. This helps to prevent strain on your wrists and forearms.

When your wrists are in a neutral position, the bones in your wrist are aligned in a way that minimizes stress on the joints. This is important because the HSPU puts a lot of weight on your wrists. If your wrists are not strong and flexible enough, you may be more likely to experience pain or injury.

There are a number of things you can do to improve your wrist flexibility and strength, including:

Stretching: There are a number of stretches that can help to improve wrist flexibility. Some of the most effective stretches include the wrist flexor stretch, the wrist extensor stretch, and the radial deviation stretch.
Strengthening: Strengthening the muscles around your wrists can also help to improve wrist flexibility and strength. Some of the most effective exercises for strengthening the wrists include the wrist curl, the reverse wrist curl, and the wrist rotation.
Mobility drills: Mobility drills are exercises that can help to improve the range of motion in your wrists. Some of the most effective mobility drills for the wrists include the wrist circles, the wrist flexions and extensions, and the wrist rotations.

3. Mastering the Technique: A Step-by-Step Approach

Mastering the Technique: A Step-by-Step Approach

Now that you have the necessary prerequisites, you can start to work on the full HSPU movement. Here is a step-by-step breakdown of the proper technique:

Step 1: Hand Placement and Positioning

The first step is to find the correct hand placement and positioning. Your hands should be shoulder-width apart, with your fingers pointing forward. Your thumbs should be wrapped around the bar, and your palms should be flat on the ground.

Step 2: Engaging the Core and Maintaining Balance

Once your hands are in place, you need to engage your core and maintain balance. To do this, draw your belly button towards your spine and squeeze your glutes. Keep your back straight and your gaze focused on a spot on the ground in front of you.

Step 3: Lowering and Extending: Controlled Movements

To lower into theHSPU, bend your elbows and slowly lower your body towards the ground. Keep your core engaged and your back straight. Once your chest is close to the ground, press back up to the starting position. Extend your elbows fully at the top of the movement.

Hand Placement and Positioning

The first step in performing the HSPU is to find the correct hand placement and positioning. Your hands should be shoulder-width apart, with your fingers pointing forward. Your thumbs should be wrapped around the bar, and your palms should be flat on the ground.

The width of your hand placement will affect your stability and weight distribution. A wider hand placement will provide more stability, while a narrower hand placement will allow for a greater range of motion. Experiment with different hand placements to find the one that is most comfortable and stable for you.

Once you have found the correct hand placement, you need to make sure that your weight is evenly distributed between your hands. To do this, press your palms flat into the ground and engage your core. Your shoulders should be directly above your hands, and your body should form a straight line from your head to your heels.

Engaging the Core and Maintaining Balance

Your core is made up of the muscles in your abdomen, back, and hips. These muscles work together to support your spine, pelvis, and rib cage. A strong core will help you to maintain proper form throughout the HSPU and prevent your lower back from arching.

To maintain balance, it is important to keep your weight evenly distributed between your hands and your feet. You should also keep your body in a straight line from your head to your heels. If you find yourself losing balance, you can try widening your hand placement or adjusting your gaze.

Lowering and Extending: Controlled Movements

To lower into the HSPU, bend your elbows and slowly lower your body towards the ground. Keep your core engaged and your back straight. Once your chest is close to the ground, press back up to the starting position. Extend your elbows fully at the top of the movement.

It is important to control your movements throughout the HSPU. Lowering yourself too quickly can put strain on your shoulders and wrists. Extending your elbows too quickly can also lead to injury. By controlling your movements, you can minimize strain and maximize muscle engagement.

Here are some tips for controlling your movements during the HSPU:

Lower yourself slowly and deliberately. Don’t let your body drop towards the ground. Instead, control the movement by bending your elbows and lowering your body in a slow and controlled manner.
Pause at the bottom of the movement. Once your chest is close to the ground, pause for a moment before pressing back up. This will help to build strength and stability in your shoulders and core.
Extend your elbows fully at the top of the movement. Don’t lock your elbows, but make sure that they are fully extended at the top of the movement. This will help to maximize muscle engagement and prevent strain on your wrists.

4. Variations to Challenge and Progress

Variations to Challenge and Progress

Once you have mastered the basic HSPU, you can start to explore variations to challenge yourself and continue to progress. Here are a few of the most popular HSPU variations:

Weighted Handstand Push Ups

Weighted HSPUs are a great way to increase the resistance and target specific muscle groups. To perform a weighted HSPU, simply wear a weight vest or hold a dumbbell or kettlebell in your hands. You can also use a resistance band to add resistance.

Deficit Handstand Push Ups

Deficit HSPUs are performed on a deficit, such as a box or a weight plate. This increases the range of motion and makes the movement more challenging. Deficit HSPUs are a great way to improve shoulder flexibility and strength.

Clapping Handstand Push Ups

Clapping HSPUs are a dynamic variation that adds a plyometric element to the movement. To perform a clapping HSPU, lower yourself into the HSPU and then clap your hands together at the bottom of the movement. Then, press back up to the starting position. Clapping HSPUs are a great way to challenge your coordination and explosive power.

Weighted Handstand Push Ups

Weighted HSPUs are more challenging than regular HSPUs, so it is important to start with a weight that is appropriate for your fitness level. If you are new to weighted HSPUs, start with a weight that is about 10-20% of your body weight. You can gradually increase the weight as you get stronger.

When performing weighted HSPUs, it is important to focus on maintaining proper form. Keep your core engaged, your back straight, and your gaze focused on a spot on the ground in front of you. Lower yourself slowly and deliberately, and press back up to the starting position with control.

Deficit Handstand Push Ups

To perform a deficit HSPU, place your hands on the edge of a box or weight plate. Your feet should be on the ground, with your body forming a straight line from your head to your heels. Lower yourself into the HSPU by bending your elbows and slowly lowering your body towards the ground. Once your chest is close to the ground, press back up to the starting position.

When performing deficit HSPUs, it is important to keep your core engaged and your back straight. You should also focus on maintaining a neutral head position. If you find yourself arching your back or tucking your chin, you may need to lower the deficit.

Clapping Handstand Push Ups

Clapping HSPUs are a great way to challenge your coordination and explosive power. They are also a more advanced variation of the HSPU, so it is important to have a good foundation in the basic movement before attempting clapping HSPUs.

When performing clapping HSPUs, it is important to focus on maintaining proper form. Keep your core engaged, your back straight, and your gaze focused on a spot on the ground in front of you. Lower yourself slowly and deliberately, and press back up to the starting position with control. As you become more comfortable with the movement, you can try clapping your hands louder and faster.

5. Tips for Success: Overcoming Common Challenges

Tips for Success: Overcoming Common Challenges

Learning the HSPU can be challenging, but there are a few things you can do to overcome common obstacles:

1. Be patient. The HSPU is a difficult movement to master, so don’t get discouraged if you can’t do it right away. Just keep practicing and you will eventually get there.

2. Break down the movement. If you’re struggling to perform the full HSPU, try breaking it down into smaller parts. Start by practicing holding a handstand against a wall. Once you can hold a handstand for a few seconds, start trying to lower yourself down and then press back up.

3. Use a spotter. If you’re afraid of falling, ask a friend or trainer to spot you while you’re practicing the HSPU. This will give you the confidence to push yourself harder and try new things.

4. Don’t be afraid to ask for help. If you’re struggling to learn the HSPU, don’t be afraid to ask for help from a qualified coach or trainer. They can give you personalized advice and help you develop a training program that will help you reach your goals.

Building Wrist and Shoulder Strength

Strengthening your wrists and shoulders is essential for preventing injuries when performing the HSPU. Here are a few exercises and techniques that you can use to build strength in these areas:

1. Wrist curls. Wrist curls are a great way to strengthen the muscles in your forearms and wrists. To do a wrist curl, hold a dumbbell or kettlebell in your hand with your palm facing up. Curl the weight up towards your shoulder, keeping your wrist straight. Lower the weight back down to the starting position and repeat.

2. Reverse wrist curls. Reverse wrist curls are a variation of the wrist curl that targets the muscles on the back of your forearms. To do a reverse wrist curl, hold a dumbbell or kettlebell in your hand with your palm facing down. Curl the weight up towards your shoulder, keeping your wrist straight. Lower the weight back down to the starting position and repeat.

3. Shoulder presses. Shoulder presses are a great way to strengthen the muscles in your shoulders. To do a shoulder press, hold a dumbbell or kettlebell in each hand with your palms facing forward. Raise the weights overhead until your arms are extended. Lower the weights back down to the starting position and repeat.

4. Lateral raises. Lateral raises are a great way to strengthen the muscles on the sides of your shoulders. To do a lateral raise, hold a dumbbell or kettlebell in each hand with your palms facing your body. Raise the weights out to the sides until your arms are parallel to the ground. Lower the weights back down to the starting position and repeat.

Improving Core Stability

A strong core is essential for maintaining proper form and preventing injuries when performing the HSPU. Here are a few exercises and drills that you can use to enhance your core strength and stability:

1. Planks. Planks are a great way to strengthen your core muscles, including your abdominal muscles, back muscles, and hip muscles. To do a plank, start by lying on your stomach. Then, raise yourself onto your forearms and toes, keeping your body in a straight line from your head to your heels. Hold this position for as long as you can.

2. Side planks. Side planks are a variation of the plank that targets the muscles on the sides of your core. To do a side plank, lie on your side with your legs extended and your feet stacked on top of each other. Then, raise yourself onto your forearm and the outside of your foot, keeping your body in a straight line from your head to your heels. Hold this position for as long as you can.

3. Russian twists. Russian twists are a great way to strengthen your core muscles and improve your rotational stability. To do a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Then, lean back slightly and lift your feet off the ground. Hold this position and twist your torso from side to side.

Overcoming Mental Barriers

Learning the HSPU can be a daunting task, especially if you’re afraid of falling or injuring yourself. However, there are a few strategies that you can use to overcome your mental barriers and build confidence:

1. Set realistic goals. Don’t try to learn the HSPU overnight. Start by setting small, achievable goals, such as holding a handstand for 10 seconds or lowering yourself halfway down into the HSPU. As you progress, you can gradually increase the difficulty of your goals.

2. Find a supportive community. Surround yourself with people who believe in you and who will support you on your journey. This could be a group of friends, family members, or a CrossFit community. Having a support system will help you stay motivated and overcome your fears.

3. Visualize yourself succeeding. Spend some time each day visualizing yourself performing the HSPU successfully. See yourself in your mind’s eye, going through the movement with confidence and ease. This will help you build mental strength and confidence.

Quiz

1. True or False: The handstand push up (HSPU) is a low-impact exercise that is easy on the joints.

2. Which of the following is NOT an essential prerequisite for the HSPU? (a) Shoulder mobility (b) Core strength (c) Wrist flexibility (d) Hamstring flexibility

3. What is the most important thing to focus on when performing the HSPU? (a) Speed (b) Power (c) Proper form (d) Range of motion

4. Which variation of the HSPU is the most challenging? (a) Weighted HSPU (b) Deficit HSPU (c) Clapping HSPU (d) All of the above

5. What is the best way to overcome mental barriers when learning the HSPU? (a) Giving up (b) Avoiding practice (c) Setting realistic goals and visualizing success (d) None of the above

Answer Key

True
(d) Hamstring flexibility
(c) Proper form
(d) All of the above
(c) Setting realistic goals and visualizing success