I found this post on United Barbell – CrossFit SoMa‘s website, and given our recent focus on Gymnastics skills, I thought it was an appropriate time to share it. Here are some excerpts:
“Obtaining a freestanding handstand pushup is an ultimate goal for many CrosFitters and something that people take years developing (for good reason – the free standing handstand pushup is the epitome of pressing upper body strength, core strength, stability, balance, and is just plain cool). But for many, a freestanding handstand is its own beast, let alone a handstand pushup, so for today we will look at the progression for something much more commonly seen in CrossFit gyms – handstand pushups performed against a wall.”
**The most commonly seen handstand pushup is the version facing away from the wall. However, when done incorrectly, this teaches an overextended back position and an incorrect pushup position. (refer to the picture at the top for the correct HSPU body position)**
“The first piece of any handstand progression is developing a hollow body position where you are able to maintain a neutral spine (hollow rocks anyone?). Once you can can maintain a neutral spine while on the ground, it is time to start practicing the hollow position while inverted.
After you are confident with your ability to find and maintain a hollow position, you can start to develop your pike pushup. The pike pushup allows you to both develop strength as well as becoming more accustomed to being stacked (hips directly over shoulders while hollow) and inverted. Start your pike with your feet on the ground, and as you get stronger, you can put your feet on a box. The higher the box, the closer you will come to a 90 degree angle, keeping your hips stacked over your shoulders. Watch this video to see the full progression:
Once you have mastered the pike pushup with a full range of motion, you can work on your freestanding handstand pushup strength with controlled handstand negatives, band assisted handstand pushups, as well as kipping handstand pushups. These also make a great skill to practice before and after class or during Open Gym times. Happy handstanding!”
Buy In – KB Snatch + Windmill. 10 per arm increasing weight as needed
WOD – “Helen”
3 Rounds for time:
21 KB swings (35/55)
Games Prep – 55/70lb KB and/or chest to bar pullups
Zone 2 – assisted pullups, KB 20/35lbs
Zone 1 – scale as needed
Cash Out – Tabata L-sit, then stretch!