The 3 most common mistakes in a handstand push-up

As a crosstfitter, you depend on being able to do handstand push-ups. Here are the mistakes to avoid when standing up and down!

You probably already know that the most important thing when doing handstand push-ups is to work your body as a unit. This means keeping your knees and feet together, having an active torso and a tight seat so that you don't sway or have any unnecessary break points on your body. That way you can get your whole body working in one direction, making it easier for you. But no matter how good you are at handstand push-ups, there's always room for improvement, and it's especially important to sharpen your technique now for the Crossfit Open. Maybe you're making one of these common mistakes?


Want to see what a handstand push-up looks like on video? Watch Gebriel Rutensköld demonstrate it HERE.

1. You gasp before you can do strict repetitions

In crossfit, many people talk about "strict before kip". It can feel a bit boring, because it is much easier to do kiped handstand push-ups than strict, you can do about three times more kiped than strict.

- The reason why you should wait with kipping before you can do strict is for safety reasons. You can't kipple on the way down, you have to be able to hold on properly," says crossfit athlete Gebriel Rutensköld.


A kipple is when you pull your knees towards your chest to get help on the way up.

2. You have the wrong hand placement

A very common practice is to place your hands so that your thumbs are facing each other. You shouldn't do that, because if you have your hands like that, your elbows will point outwards. Instead, if you turn your hands outwards, with your thumbs pointing forward, your elbows go in towards your body. This is good for shoulder health, as it puts more strain on the triceps in a bad position than on the shoulders.

- Many people also put their hands too close or too far from the wall. What's appropriate is individual, but create a small triangle with your hands and head and try it out.


Imagine forming a triangle with your head and hands.

3. You can't get high enough

Last year there was a new standard for what handstand push-ups should look like. To meet the requirements for an approved handstand push-up, stand facing the wall, hip-width apart with your toes touching the wall, with your feet straight. Then press your chest against the wall, extend your arms and bring the tips of your thumbs together. Then measure from where the hand becomes the wrist and eight centimeters downwards. There you draw a line. Each repetition begins and ends above that line.

- This means that if you stop the exercise to rest, you have to kick up first before you can start counting. The new standard no longer requires the arms to be locked out, but in order to reach over the line you have drawn, you need to lock out your arms and therefore you should always do so. The bottom position is when your head touches the floor.


Fully extended arms.

Thanks to: CrossFit Nordic

READ MORE: How to beat your friends in the Crossfit Open?