Handstand Push-up

How to do the Handstand Push-up, step by step

1. Put a mat against the wall and set your hands slightly wider than shoulder-width.
2. Kick up into a handstand with your heels on the wall.
3. Lower your head under control to the mat, your head and hands forming a triangle.
4. To kip, pull your knees to your chest and drive your legs explosively up the wall.
5. At the same time, press with your arms to full lockout.

Common mistakes and how to fix them

• Head slams the flooralways control the lowering.
• Hands too close to the wallleave about a hand's width of space.
• Not locked out at the toppress your arms out fully before the next rep.
• Arched backpull your ribs in and squeeze your glutes.

How to scale the Handstand Push-up

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Pike push-up with feet on a box
• HSPU to a raised stack of mats
• Dumbbell strict press

Also known as

Handstand push up · Hspu · Kipping hspu

Benchmarks with Handstand Push-up

• Diane21-15-9 Deadlift 102.5 kg, Handstand Push-ups
• Mary20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups
• Maggie5 RFT: 20 Handstand Push-ups, 40 Pull-ups, 60 Pistols (alternating)
• Barbara Ann5 rounds, each for time: 20 HSPU, 30 Deadlifts 60 kg, 40 Sit-ups, 50 Double Unders; exactly 3 min rest between rounds (time includes rest)
• Lane5 rounds for max reps: Hang Power Snatch at ¾ body weight, Handstand Push-ups; rest as needed. Score: total reps
• JT21-15-9 Handstand Push-ups, Ring Dips, Push-ups
• Nate20 min AMRAP: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32 kg
• The Seven7 RFT: 7 HSPU, 7 Thruster 60 kg, 7 Knees-to-Elbows, 7 Deadlifts 110 kg, 7 Burpees, 7 KB Swings 32 kg, 7 Pull-ups
• Holleyman30 RFT: 5 Wall Balls 9 kg, 3 HSPU, 1 Power Clean 102.5 kg
• Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
• Santiago7 RFT: 18 DB Hang Squat Cleans (2 × 15 kg), 18 Pull-ups, 10 Power Cleans 60 kg, 10 HSPU
• Zimmerman25 min AMRAP: 11 Chest-to-Bar Pull-ups, 2 Deadlifts 142.5 kg, 10 HSPU
• Open 15.48 min AMRAP: 3 HSPU, 3 Cleans 85 kg, 6 HSPU, 3 Cleans, 9 HSPU, 3 Cleans, 12 HSPU, 6 Cleans … (HSPU +3 each round, Cleans +3 every 3 rounds). Score: reps
• Open 17.4 / 16.413 min AMRAP: 55 Deadlifts 102.5 kg, 55 Wall Balls 9 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
• Open 18.4 / 20.321-15-9 Deadlift 102.5 kg + HSPU, then 21-15-9 Deadlift 142.5 kg + 15 m Handstand Walk each (Cap 9 min)

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.