HSPU, Push Press & GHD: A Guide to Three Classic CrossFit Exercises
Handstand push-ups, push presses, and GHDs are three exercises that frequently appear in CrossFit programs and benchmark WODs, but at the same time require a great deal of technical insight to master. Common to all of them is that they reward good technique far more than raw strength – and incorrect execution can quickly lead to frustration or injury. All three are also exercises you will most likely encounter in a CrossFit Open workout or a competition program sooner or later, so it's a good investment to master the technique early on. In this guide, we review the structure of all three exercises, the most common mistakes, and how to scale them to your own level.
Handstand Push-Up (HSPU) – the ultimate upper body pressing exercise
HSPU is a handstand-based pressing exercise where you press your body up and down while standing on your hands with your feet against a wall. The exercise requires a combination of shoulder strength, core control, and balance, and it is considered one of the more advanced gymnastic exercises in CrossFit.
The movement begins with kicking up into a handstand against a wall, lowering yourself down in a controlled manner until your head lightly touches the floor, and then pressing back up to full arm extension. Throughout the movement, it is important to keep your core and glutes active so that your body remains stable and your back does not arch.
The most common mistakes are a lack of control in the downward movement, elbows flaring out too far during the press, and losing balance because the core is not activated enough. If you are new to the exercise, you can start with "pike push-ups" (push-ups with hips elevated) or HSPU with boxes under your head to reduce the range of motion while building strength and confidence upside down.
There are two main variations: strict HSPU, where the movement is performed without momentum from the legs, and kipping HSPU, where you use a slight swing of the legs to assist you upwards. Most programs and benchmark WODs allow kipping because it makes the exercise more accessible under fatigue, but it is recommended to master the strict version first so that you have the foundational strength and shoulder control in place before adding momentum to the movement.
Push Press – explosiveness from legs to upper body
The push press is a pressing exercise where you use a slight knee bend ("dip") to generate momentum, which is then transferred to the barbell as you press it overhead. This allows you to lift heavier weights than you typically can with a strict military press, as the legs contribute extra power to the movement.
