Handstand Push-up Progression

The Handstand Push-up is a unique combination of strength, balance and technique. For a lot of athletes when this movement comes up in a WOD it means straight to a box or a barbell to scale the movement. Fear the HSPU no more! We have a simple and effective 5 week progression that will improve all aspects of your HSPU. This is not just for beginners looking for the first HSPU but also the more experienced athletes looking to improve performance in WODs. There are two sessions each week that you can fit into your schedule. All it takes is 10-15 minutes before or after class. If you aren't sure how to get started or what level to start at just ask your coach! 


Beginner

Athletes in this category are relatively new at getting upside down against the wall. Your focus over the next 5 weeks will be to increase your overhead strength and get more comfortable kicking up to the wall and being inverted. Developing a base level of strength and sound mechanics will help to make your HSPU journey much safer and much more fun.

 

Day 1:

  • Kick up to the wall
    • 10 - 15 reps
    • Focus on both feet hitting the wall at the same time
  • Negatives
    • 5 - 7 reps
    • Add 1-2 reps per week

Day 2:

  • Strict Press
    • 5 x 5
    • Start at 60%
    • Add 5lbs per week
  • Handstand Hold 
    • Accumulate 1-2 minutes
    • Add 30 seconds - 1 minute per week

Intermediate:

Athletes in this category have a "couple" HSPU, either strict or kipping, but are not yet ready to incorporate them into WODs.. Over the next 5 weeks your goal will be to refine your mechanics and positions and continue to improve the kip. Developing consistency in your positions will make a you a much more efficient mover during WODs.

Day 1: 

  • Negative + Tuck
    • 10 reps
    • Knees to chest, tripod position
  • Kipping HSPU
    • Accumulate 5-10 reps
    • Add 1-2 reps per week

Day 2:

  • Strict HSPU
    • Accumulate 5-10 reps
    • Add 1-2 reps per week
  • Strict Press
    • 5 x 5
    • Start @ 60%
    • Add 5lbs per week

Advanced:

Athletes in this category are able to do both strict and kipping HSPUs in WODs. The next 5 weeks will be an opportunity to increase your HSPU endurance as we all know once your HSPU are gone in a WOD you are left with a lot of standing around to do. There will be a lot of strict HSPUs because the increased strength will help improve your kip numbers as well. 


Day 1:

  • 5 min EMOM 
    • 3 - 5 reps - Strict
    • Add 1 rep per week

Day 2:

  • Max Effort Sets
    • 3 sets with 2-3 minutes rest
    • Strict HSPU + Kipping HSPU
      • Strict until failure and without coming off the wall kip until failure
    • Athletes who can complete 30 or more total reps may choose to do these at a deficit