How To Get Your First Strict HSPU For CrossFit

The strict handstand push-up (HSPU) is a foundational gymnastics movement in CrossFit, requiring athletes to press their body from a handstand position to full arm extension while maintaining strict form.

Unlike the kipping HSPU, which utilizes momentum, the strict HSPU relies solely on muscular strength and control. It’s a key component of CrossFit workouts and competitions, testing upper body strength, shoulder stability, and body control. 

But, over the last ten-plus years coaching CrossFit athletes and now as a performance physical therapist, I see that many of my new clients have struggled with this movement for months and even years without seeing any real progress. 

When we investigate why this might be the case in their free consultation, we typically find that it is due to one of three things:

• A lack of coordination and strength in the shoulders relative to body weight
• An over-reliance on scaled versions
• Incorrect setup/technique

In this article, I will outline everything I have learned over the last decade coaching CrossFit athletes to their first strict handstand push-ups. This way, you can get to work right away on a better progression for the movement and hit your first successful repetition as soon as possible.  

Before we get started, if you are struggling to make progress in your fitness, I invite you to book a free consultation (HERE) to chat about your goals, what’s stopping you from reaching them, and come up with a plan to accomplish them as soon as possible. 

How To Get Your First Strict HSPU

Getting your first strict handstand push-up will depend on how strong the muscles of your shoulders, arms, and shoulder blades are relative to your body weight. Many CrossFit athletes go wrong by trying to work on HSPU before spending the time it takes to develop strength in these areas, which leads to a lack of progress and frustration. 

Once you have laid the foundation to build the strength needed for the movement, your first repetition will come seamlessly. But to develop strength in any pattern, you must progress through motor control, strength endurance, and maximal contractions. 

Then, you can manipulate aspects of the movement specifically to strengthen weak points as needed. As you get closer to achieving a strict handstand push-up, the exercises within each phase will serve as monitoring tools to assess your readiness to give it your best shot. 

You’ll start the progression by developing the “push” movement pattern and then transition into movement-specific preparation with exercise variations and targeted strengthening. 

Push Motor Control

Building motor control in any pattern is the process of improving the coordination of your brain and the muscles to perform a movement. This process takes place in any movement skill that you perform and is responsible for the initial and rapid development in performance or strength in beginners. You noticed a lack of motor control in certain exercises when you first began training. (1)

I have often seen this with clients with no prior training history during a dumbbell bench press. As they perform the dumbbell bench press, the dumbbells move all over the place as there is no coordination, but the next day, they come back, and the movement is significantly improved, and they add 10-20 pounds to a barbell each week for the next several weeks. 

These improvements are not the muscles getting stronger per se; it’s the nervous system getting better at coordinating the movement. On your way to getting your first strict handstand push-up, you should clear the following benchmarks to develop scapular strength. (1)

Use exercises that have a high time under tension to build motor control in the push pattern.

Front Leaning Rest

The front leaning rest is the foundation for all push movements and will be one of the first things to check off. For the front-leaning rest, you’ll aim to hold perfect positioning in a prone position for sixty seconds with the elbows, hips, and knees extended while keeping the spine neutral in a hollow body position and engaged midline the entire time.                                

Push-Up

The next step to building the strength for a strict handstand push-up is achieving a perfect push-up. You may already be able to push yourself up from the floor in the gym, which is a great start. If not, you will want to keep practicing before we discuss getting upside down and pressing your body vertically. 

If you can do a push-up, you’ll want to ensure you can perform the rep with control throughout the entire motion with a 30X1 tempo. This means three seconds down, no time on the floor, exploding up, and holding for only one second at the top position. 

Strict Dip

Lastly for motor control in the push pattern is the strict dip on parallel bars. The strict dip is a more challenging variation of the push pattern and further challenges the upper body muscles. 

To perform the dip, you’ll move with the same tempo as the push-up, so three seconds down, no time at the bottom position, explode up, and hold only one second with elbows fully extended. 

Push Strength Endurance

Once you have completed the steps above and can show great control and consistency in more basic push movements, you’ll move on to developing strength endurance. 

Strength endurance is your body’s ability to overcome different kinds of external loads for several repetitions as you move past simply coordinating the movement better and into the muscle tissues’ actual force and endurance capabilities. You’ll develop the following movement to progress through strength endurance development in the push pattern. 

​Seated Dumbbell Strict Press

The seated dumbbell strict press is the first introduction to vertical push movement training. It’s performed with no back support and two dumbbells. It will also be the first movement to be compared to the close grip bench press to gauge the structural balance of your shoulders. 

To check strength endurance off for the seated dumbbell strict press, your goal will be to perform six repetitions at a 30X1 tempo and 29% of your best close grip bench press weight in each hand. If you cannot perform six repetitions, maintain the tempo, and hit the required weight, then you have more training to do in this pattern. You can move on to maximal contractions for the push pattern if you can.

To build strength and endurance, use different variations of exercises that incorporate variations in loads and repetitions with the goal of overcoming resistance.  

Push Maximal Contraction

Maximal contractions are precisely what they sound like. They are your body’s ability to exert maximal effort in a certain exercise against an external load. Performing maximal-effort strength tasks takes tremendous coordination, strength, and skill, which is why it is the last of the three foundational stages. (2)

If you were to rush to do maximal contractions before you developed motor control, your nervous system would not know how to recruit the muscle mass required to perform a true one-repetition maximum. For maximal contractions in the push pattern, you perform all three pushing planes: overhead, towards your feet, and horizontally. (2)

Once you have achieved the required relative strength benchmarks in the following three exercises, you can assume you have adequate shoulder strength to train for the strict handstand push-up.

Weighted Strict Dip

The weighted strict dip is the same movement assessment as the strict dip found in motor control. But now you’ll move past just using it against your body weight and add external load via a belt or vest. For the weighted strict dip, the targets to shoot for as additional load will be 33% for males and 20% for females with great technique and a 30X1 tempo.  

Strict Press

The strict press is the overhead vertical push variation that most translates to getting your first strict handstand push-up. CrossFit athletes who are great at strict handstand push-ups will typically also have a great strict press relative to their body weight. The goal for your strict press will based on your one-repetition maximum for your weighted pull-up for proper balance with 65% as a target done at a 30X1 tempo. 

Close Grip Bench Press

The third push exercise to monitor for maximal contractions is the close-grip bench press, done with a 16-inch grip on the barbell and the back on a bench. The close-grip bench press will serve as a reference point for many of the other push exercises listed above, with the primary goal of raising your strength as high as possible. 

Train your one-repetition maximums using high loads and very low repetitions to build maximal contraction strength. 

​Train Movement Variations 

Now that you have developed the motor control, strength endurance, and maximal contraction ability in your shoulders, it is time to start working on the actual handstand push-up movement.

If you have gotten to this point and still cannot do a strict handstand push-up, it is likely due to a lack of confidence getting into an inverted position, technique issues, or a mismatch in your vertical pressing strength compared to your body weight. 

To remedy these, you can alter the movement’s range of motion or complexity with simpler variations, such as the pike push-up, decreased range of motion using mats, or shortened repetitions. 

Then, over time, you can add repetitions and range of motion until you can perform a full repetition. Suppose your issue is a mismatch between your strength and body weight.

In that case, there are two approaches you can take: you can continue building your strength levels in the weighted dip, strict press, and close grip bench press, or you can dial in your nutrition and shed weight to make the movement easier. 

Utilize Isometrics & Eccentric Repetitions

If you have tried reduced ranges of motion and simpler versions of the strict handstand push-up, as well as increased your strength in the maximal contraction movements, and you still cannot achieve your first repetition, then it is likely that you need more practice to translate your strength better. You can use isometric holds and eccentric repetitions to do this. 

An isometric contraction occurs when the force produced by the muscle and the load are opposite and equal, so no movement occurs. These can be a powerful tool if a certain point in the movement gives you trouble. Simply spend more time at that point using isometrics to build up strength in that range.

Eccentrics are an intentional slowing of the lower portion of the repetition. (3) Your muscles will be stronger descending than ascending, so you can use this to build movement-specific strength for the handstand push-up. (3)

If you can go through these five points, I guarantee you will get your first strict handstand push-up. So, work on achieving the benchmarks I mentioned above, and your first successful repetition will come before you know it.

Proper Handstand Push-Up Alignment

Before we get into the optimal technique for the strict handstand push-up, you’ll need to know the best setup to give yourself a fighting chance at completing the repetition. Even the strongest athletes can struggle with this movement if their setup is incorrect. 

Tripod Position 

The tripod position sets the foundation on the floor from which to press. It is created by placing the head just past the hands to make a triangle between both hands and the head. This position allows for the most balance possible to press from, similar to spreading the toes to create a tripod with the big toe, pinky toe, and heel during a back squat.  

Hollow Body Position

Anytime you lift, you want to maintain a hollow body position. This position posteriorly rotates the pelvis by engaging the midline to create a stable base of support for the arms to press from. All of the movements in CrossFit are labeled as core to extremity movements, and the handstand push-up is no different. 

Without engaging the midline, the arms won’t be able to produce as much force as they could have if the core remains tight. To get into a hollow body, tuck the tailbone and point the tows to create a “hollowed out” shape with the body.

The Optimal Handstand Push-Up Technique

Handstand Push-Up Points of Performance

• Start in a standing position facing away from a wall.
• Place hands shoulder-width apart on the ground, a few inches from the wall.
• Kick up into a handstand against the wall, keeping your body straight.
• Lower body towards ground by bending elbows, head between hands.
• Descend until the head lightly touches the ground or desired depth.
• Press through palms and shoulders to push the body back up to handstand.
• Fully extend arms at the top of the movement, returning to the starting position.
• Repeat lowering and pressing phases for desired reps.

Important Muscles For Handstand Push-Up Training

If you intend to do isolated muscle strength training to assist you in getting your first strict handstand push-up, then these will be the ones you want to target. 

Deltoids

The deltoids are the classic shoulder muscles and are heavily involved in the bottom position of the handstand push-up as you press yourself off the floor. The deltoid has three heads responsible for shoulder flexion, abduction, extension, and external/internal rotation. 

Triceps

The triceps surae also have three heads and are crucial to overcoming the sticking point of the strict handstand push-up as they work to extend the elbow joint. The long head of the triceps also crosses the shoulder joint onto the scapula, assisting the shoulder in extension. 

Scapular Upward Rotators

The scapular upward rotators are essential to the strict handstand push-up. If the scapula cannot upwardly rotate, the shoulder cannot fully straighten overhead without compensation. The upward rotators include the serratus anterior, upper trapezius, and lower trapezius. 

Common Mistakes Performing Handstand Push-Ups

Now that you know everything you need to do to get your first strict handstand push-up as fast as possible, let’s review some common mistakes I have seen my clients make over the last 10-plus years coaching CrossFit athletes. 

Incorrect Hand Position 

The incorrect hand position will tremendously challenge each repetition because it negates the tripod position. Typically, I see athletes move their hands up so that their heads and hands are in line with each other. 

Although this may seem beneficial, it reduces the shoulder muscles’ leverage and your ability to propel yourself off the ground. To avoid this, you should always be able to see your hands when your head is on the ground to ensure the tripod position is established. 

Lack of Elbow Extension 

Lack of elbow extension usually happens when you rush your repetitions in competition, a challenging workout, or to get your first repetition as soon as possible. Unfortunately, the points of performance for the handstand push-up, whether in your garage training or at the CrossFit Games, require you to fully lockout the elbow joint with each repetition. If not, it is deemed a “no rep” and won’t officially count. 

Lack of Shoulder Flexion

For example, if the elbow extension is lacking during the strict handstand push-up, full shoulder flexion at the top of the repetition is considered a “no rep.” This also typically happens when trying to complete the repetition as quickly as possible or from a lack of awareness that pushing the head through the window created by the arms is required to reach the finish position of the movement. 

This can also happen if you don’t have enough shoulder flexion range of motion due to tight lat muscles or a restricted scapula. To prevent this fault, slow the movement down and aim to move the head past the arms each rep so that the ears are beyond the upper arm before returning to the ground. 

Too Close / Far From The Wall

Being too far away from the wall can cause you to lose balance (too close) or decrease your ability to push yourself up off the ground (too far). If you have seen someone doing large sets of strict handstand push-ups and come off the wall after several repetitions, it is usually because they were too close, so their center of mass is more easily pushed away from the wall. 

If you see someone flexing the hips and arching at the spine to achieve the top position of the movement, that means they are too far away. Finding the proper distance from the wall will be individualized, so test out which lengths you feel best to maintain a tripod and hollow body position. 

Final Thoughts on Getting Your First Strict Handstand Push-Up

As you can see, a lot can go into getting your first strict handstand push-up, from building the necessary strength to setting up correctly to avoiding common pitfalls. But by following the steps and techniques I have laid out above, you will be on your way to getting your first strict handstand push-up in no time. 

This article contains everything I have learned over the last ten-plus years of coaching CrossFit athletes at a high level and as a performance physical therapist. So, if you are struggling with getting your first successful handstand push-up, use this article as a guide and start progressing the movement properly. 

If you need help and want to see how working with a professional coach can decrease the time it takes you to reach your fitness goals, I invite you to book a free consultation (HERE). 

I would love to chat about your goals, what’s stopping you from reaching them, and how you can accomplish them faster. 

References: 

1. Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine, 8(6), a029769. https://doi.org/10.1101/cshperspect.a029769 

2. Suchomel, T. J., Nimphius, S., Bellon, C. R., Hornsby, W. G., & Stone, M. H. (2021). Training for Muscular Strength: Methods for Monitoring and Adjusting Training Intensity. Sports medicine (Auckland, N.Z.), 51(10), 2051–2066. https://doi.org/10.1007/s40279-021-01488-9 

3. Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic Adaptations to Eccentric Training: A Systematic Review. Sports medicine (Auckland, N.Z.), 47(5), 917–941. https://doi.org/10.1007/s40279-016-0628-4