Freestanding handstand push-up practice
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups
Post rounds and reps to comments.
Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.
Setup and execution:
*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.
Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.
Modifications:
Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.
Intermediate option:
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups
*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.
Beginner option:
Spend 15-20 minutes practicing the following progression:
Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups
*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.
Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under
Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.
Comments on 240513
47 Comments
Intermediate
7 rounds + 38 reps
Beginner option:
12 rounds in 10 minutes of:
35 single-unders
5 box pike push-ups
Got into a headstand - could not get my head off the floor one bit.
10 min. AMRAP:
Box pike push-ups and singles
12 rounds
M- 53/ 5'7 / 210
Intermediate athlete
due to long time shoulder injuries I do HSPU banded.
5 rounds +25, took another 1:59 for round 6
20 min handstand practice
10 min WOD: 5 rounds DUs and pike pushups
5 plus 36
I have done them safely for 30 years. I was taught them in junior high gym class way before CrossFit. Any exercise can be done dangerously.
5 rounds+39 reps as rx’d
Haven’t done these in a while. Got a few sets of 2 in a row but otherwise singles…
Stayed pretty relaxed/recovered during doubles and only had one miss round 1!
Used the practice as a warmup and went for 3 minutes on the first 4 drills and went 8emom for the last drill, then rested almost 20m before the AMRAP.
45yo/176cm/172lbs.
M/ 93 kg / 31 y
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 wall handstand push-ups
8 round + 20 du
70 singles
5 wall facing handstand push up
9 Rounds + 20
4 rds
35 DU
5 kick from headstand
M / 5'7 / 21 / 194
*6 WEEK MURPH TRAINING - Week 5/6 - Workout 1/5*
*All workouts leading to murph will be done with a 8lb vest*
(added work - 10 min run at easy pace)
For time:
6 hand-release push-ups
100-meter run
8 hand-release push-ups
200-meter run
12 hand-release push-ups
400-meter run
12 hand-release push-ups
200-meter run
8 hand-release push-ups
100-meter run
6 hand-release push-ups
TIME - 7:27
(added work - 10 min run at easy pace)
M 53/195/6’
Intermediate 8+8.
5 rounds + 37 reps
None of the freestanding hspu were proper, but a good practice anyway
10 rounds in 10 minutes of:
35 single-unders
5 pike push-ups
Threw out the timer and just did
5 rounds
35 DU
20 sec HS hold, back to wall
5-10 DB Press (35# DBs)
Elbow and left thumb pain forced heavy scaling but I still wanted to get inverted, some pressing, and DU practice, so I just did what I could that hopefully didn't reverse or impede injury recovery. Still got a fair shoulder pump.
Awesome!
Rx; 5 round + 35DU
Well done!
AMRAP in 10 minutes of:
35 double-unders
5 handstand push-ups
6 rounds + 12 double unders
Great job!
What a Cool workout , I love seeing all the programming from different Elite coaches.
I was Scaled
got 3 rounds and 36 in part 2
with Double unders and Free standing Bottom up handstand push ups
im on holiday and always travel with a jump rope
building from a headstand - knee to chest head stand to a bottom up strict was fun
great work
4 Rounds + 17 Dubs - Rx
You can watch me do it here:
https://www.youtube.com/watch?v=X1WafZ5PaNk
Mostly strict HSPU. With some free standing balance. Lots of work to do here!
Beginner
13 rounds. Pike push ups on the floor.
Practice: got to the freestanding handstand, but couldn’t grasp lowering myself back down.
WOD, Intermediate:
6 + 39… very annoying lol. But my handstands have never felt better so I’ll take it.
thanks for this one!
Nice job!
10 min emom
10 du
5 Kipping happy on wall
Completed post 240510. Didn’t have a ton of time so just jumped into the following:
5 strict handstand pushups against wall
12 toes to bar
35 dubs
3 rounds. Will revisit the practice work.
Nice job adding the TTB!
HSPU:
9+21
Wow!
Pre WOD-4 mile hilly hike wearing 20# plate carrier- Beginner progression series then:
AMRAP in 10:
70 single unders
5 Pike push ups off 20 inch box
8 rounds + 12 SUs
Beginner option:
9- rds
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 pike handstand push-ups, feet on the box, 50cm
5 rounds + 31 dus
Pre Wod squats 8 sets of 5 each followed by 8 pistols to box
2 short of 6 rounds 50 singles per
Post Wod 3 mile run/work
Wall supported
m/39/241
Handstand practice: did 20 min
Was able to get up to a Handstand but bumped into the wall when I got up. lowering was hard and required wall assistance, kept it to singles to be fresh for new attempts)
All handstand pushups, except possibly strict, should be banned. I know multiple people who’ve seriously injured their necks, some possibly permanently. There is no safe way to perform a Kipping handstand pushup. Not sure why corporate continues to promote this movement. There are plenty of other safe movements. Cut the cord already
I have done them safely for 30 years. I was taught them in junior high gym class way before CrossFit. Any exercise can be done dangerously. Do the negative in a controlled manner with a neutral spine and don’t load up the head or neck with any significant load at the bottom.