From an upside-down position, balancing on both hands with arms fully extended, flex your elbows until your body lowers and the top of your head touches the ground. Return to the starting position by extending the elbows, pressing your body upwards until your arms are fully locked out. Can be performed against a wall for balancing assistance or free-standing. A kip may also be used.

CrossFit Journal Articles

  • Assistance for Bodyweight Exercises
    With training bars and training plates we've been able to introduce the major lifts like squats, deadlifts, presses and jerks, cleans, and the snatch to all comers, including seniors, regardless of ability. This approach is not novel; many of the most suc
  • The Freestanding Handstand Pushup
    Performing handstand push-ups (HSPUs) without the support of a wall or spotter dramatically increases the demands of the movement. The stabilization required during the movement provides a stimulus that is simply not present when the HSPU is assisted.
  • Finding and Developing Your Handstand Push-Up
    Join gymnast Carl Paoli, Kim Bozman and HQ trainer Adrian (Boz) Bozman as they teach handstand fundamentals by applying gymnastics to elite CrossFit skills. In Part 1, learn how to stabilize your handstand through the hollow-body position. According to
  • Finding and Developing Your Handstand Push-Up: Part 2
    In the first installment of this series, Paoli developed a handstand using hollow-body-position, headstand, and modified handstand-push-up progressions. Today we continue to learn how to apply gymnastics skills to the handstand with more challenging progr
  • Retooling Jason Khalipa's Handstand Push-Up
    Join Paoli as he puts Jason Khalipa through handstand push-up training. Paoli critiques Khalipa’s freestanding handstand push-up and offers suggestions for improvement. Paoli first tackles Khalipa’s position on the floor.
  • Handstand Drills Part 1: Ken C.'s Handstands
    Being able to balance one's inverted body on the hands is a lost skill in mainstream fitness today, but its benefits make it more than worth taking the time to master. Obviously, training handstands improves balance and increases shoulder strength," but,
  • The Handstand
    Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming "CrossFit."

CrossFit Level 2 Certificate Course

The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Level 2 Certificate Course to learn how.