How often should I train HSPU work?

2 short sessions per week is plenty if it's quality. Volume burns out shoulders fast — keep total reps under 30 per session early on.

First Handstand Push-Up

First Handstand Push-Up from CrossFit BC. A 5-step handstand push-up progression for CrossFit beginners. Pike, box, kick-up, negatives, then strict, coached at CrossFit BC Vancouver.

Written by:: CrossFit BC
Section:: Training
Reading time:: 11 min
Topics:: handstand, gymnastics, intermediate, skill development, how-to
Published:: Monday, May 4, 2026
Last updated:: Saturday, August 8, 2026

How to Get Your First Handstand Push-Up (HSPU Progression)

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How long does it take to get a strict HSPU?

10–16 weeks of consistent work for most healthy adults who already have 10 strict push-ups and a clean wall handstand. Less if you're already pressing well, more if you're starting from scratch.

Are kipping HSPUs easier?

Yes, but if you can't do a strict rep yet, kipping puts a lot of force through the shoulders. Get one strict rep first — your shoulders will thank you in 5 years.

What if I'm scared to kick up?

Practice with a partner spotting your hips, or do chest-to-wall walks instead. Comfort being upside down comes from reps, not courage.