CrossFit Coach Nick Pappas Outlines Safe Handstand Progressions for Open

Coach Nick Pappas laid out a step-by-step approach to handstands and handstand push-ups on January 20, 2026, aimed squarely at athletes prepping for the CrossFit Open. The guidance focuses on mastering simple prerequisites - a neutral spine, active shoulders, and pike handstands - before attempting to kick up, giving coaches and athletes a clear ladder to follow as inverted skills appear in Open workouts.

Pappas prioritized safety and specificity. He recommended beginning with hands-against-object kick-ups so athletes learn entry and balance without committing to a full freestanding inversion. Pike handstands and wall walks form the middle rungs of the progression, teaching shoulder engagement and body tension while keeping the athlete close to the ground. For athletes working toward handstand push-ups, Pappas advised controlled negatives and pressing-strength drills to build eccentric control and overhead pressing capacity.

The guide separates strict and kipping handstand push-ups and explains why the two require different preparation. Strict HSPUs demand vertical pressing strength and hollow-to-arch roll strength transitions; kipping HSPUs rely more on hip drive, timing, and a different pattern of shoulder and core coordination. Pappas recommended accessory work for both paths, naming seated shoulder presses to build pressing capacity and hollow-to-arch rolls to train the midline transitions that make efficient kipping possible.

For freestanding handstand development, Pappas outlined practical tools for the gym floor: spotters, PVC assistance to limit fall distance, and incremental reduction of contact with the wall. He encouraged athletes to use spotting rather than frequent uncontrolled kick-ups, and to treat PVC-supported attempts as a step toward balance, not an end point.

Common faults received equal attention. Pappas highlighted insufficient wrist and hamstring warm-up as a frequent cause of breakdowns, and loss of a neutral spine as a primary technical offender when athletes kick up too early. His concise points of performance give straightforward coaching cues: place hands just outside the shoulders, spread the fingers, create active shoulders, and maintain a braced core to preserve alignment.

For coaches programming Open prep, Pappas’ roadmap is practical: verify basic postural and shoulder prerequisites, sequence hands-against-object and pike drills before wall walks, layer pressing and negative work for HSPUs, and add freestanding practice only after consistent control is demonstrated. Athletes who follow the progressions can reduce injury risk while building skill that transfers directly to Open workouts featuring inverted work.

This matters for everyone chasing Open scores: controlled progressions keep athletes in training through the season and improve confidence under fatigue. Expect coaches to fold these elements into warm-ups and accessory blocks, and for athletes to prioritize the basics before chasing the freestanding handstand.