How to do the Strict HSPU, step by step
- Kick up into a handstand against the wall, hands slightly wider than shoulder-width.
- Squeeze your abs and glutes, legs stay straight.
- Lower your head slowly to the mat.
- Press back up to full lockout with no leg kick.
- Keep your body as straight as possible the whole time.
Common mistakes and how to fix them
- Legs start to kipkeep your legs together and straight against the wall.
- Elbows flare way outpoint your elbows slightly forward.
- Not full range of motionhead touches the mat at the bottom, arms locked at the top.
How to scale the Strict HSPU
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Pike push-up on a box
- Raised mat to shorten the range
- Negative HSPU with a slow lower
Also known as
Shspu · Strict handstand push up
Benchmarks with Strict HSPU
- Open 19.361 m DB Overhead Lunge 22.5 kg, 50 DB Box Step-ups 22.5 kg on 61 cm, 50 Strict HSPU, 61 m Handstand Walk (Cap 10 min)
- Open 23.3Start with 6 min: 5 Wall Walks, 50 DU, 15 Snatches 42.5 kg, 5 WW, 50 DU, 12 Snatches 60 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 9 Snatches 85 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 6 Snatches 102.5 kg. Score: reps
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.