Finding and Developing Your Handstand Push-Up: Part 2

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 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 progressions that will eventually bring us to ring handstand push-ups.

In Part 1, Paoli emphasizes the stability and strength of facing the wall in a handstand push-up. According to Paoli, the poor position that results from a handstand with your back against the wall “puts a ceiling on your performance immediately.” The face-to-wall handstand better mimics a freestanding handstand, especially for balance. Watch as Paoli and Boz use progressions to develop a face-to-wall handstand push-up.

In Part 2, Paoli goes back to the headstand to start working toward a freestanding handstand push-up. Using Boz as his model, he develops a kipping handstand push-up. Although the kipping version is useful for developing balance, awareness and basic strength, it isn’t the end point. According to Boz, “You don’t want to use this as a crutch for not developing the upper-body strength to be able to do them strict ... .”

In Part 3, Paoli teaches the ring handstand push-up. According to Paoli, you can set yourself up for greater success just by learning how to get into the movement properly. Through progressions, Paoli develops this elite skill that challenged even top athletes at the 2010 CrossFit Games.

Part 1: 6min 06sec
Part 2: 3min 59sec
Part 3: 7min 23sec

Additional reading: The Freestanding Handstand Push-Up by Roger Harrell, published June 1, 2006.

Sienna Miller Cindy Taylor Halle Berry Catherine Bell Tessie Santiago