Handstand Pushup Setup and Partner WOD

Today we’re going to look at the setup for the handstand pushup. I have adapted this “how to” from a series of videos called Finding and Developing your Handstand Pushup by Carl Paoli out of Crossfit San Francisco. The main purpose of this hand position is to set ourselves up for success in the handstand pushup. I often see and have personally used a wider hand position than is necessary, thinking that it brings me closer to the ground and assuming it provides me with a greater ability to create force. The hand position we will work on today will protect the shoulder from ackward torquing positions for many of us in the bottom of the movement and is more transferable to other movements, such as the shoulder press series of movements. It is my conjecture that it will be a superior pushing position for most students.

We want to progress through a series of steps to find the right hand width and head position. Please see the extended description below.

Warmup: Coach’s choose a way to warm up the hollow body position and activate the muscles in the shoulder girdle.

Tech: HSPU setup

Workout: In teams of 2 complete the following

800 m ball run (20/14) – teammates share one ball and pass it between you
100 hollow rocks
200 box jumps (24/20)
100 over/under (your partner or a bench)
800 m ball run

This workout is structured like a Murph. The run is the buy in/finisher and the middle portion can be broken up as necessary. One partner works at a time.

Post your time to the leaderboard.

Dan and Andy

HSPU Setup:

Step 1 – Pushup Setup

Setup hands just outside the shoulder, lower into bottom position while staying in plank/hollow position, elbows should be down and back and wrists should be near vertical at the bottom.

Mark the hand position and the chin position on the ground with chalk. This will create a triangle, which will be you base of support. This becomes the bottom position of the headstand and handstand pushup.

Step 2 – Headstand Setup

Hands flat, head flat, and neck at neutral. With a spotter – bring knees onto elbows and hold. This should help you feel the bottom position and should create a stable tripod.

Step 3 – Pike HSPU Progression Setup

Now extend your legs behind you and support and try to place you torso and hips vertically above your hands – use a box to make things more difficult.

Lower into the headstand position – find the bottom position of support in your tripod. Maintain your shoulder blades in an active position and allow your elbows to come down in front of you like a shoulder press.

Now press and drive your hips back up into the start position. Be sure to finish like you would finish an overhead press, with shoulder blades set back (active) and head through your hands.

Step 4 – HSPU Setup

Transfer this over to the wall and give it a shot. You may feel weak in the bottom position to begin with if you are used to a wide hand position, but notice the difference in the tension in your deltoid in the bottom of the movement – it should be less. The feeling of strength should return with a little practice pushing from this position. For those developing their HSPU, this should allow more chest and back musculature to be introduced into the movement.