Kipping Hand Stand Pushups vs. Strict Hand Stand Pushups

Kipping Hand Stand Pushups vs. Strict Hand Stand Pushups

There are two reasons to using the Kipping Hand Stand Push Up (HSPU):

1. We utilize the “Kip” in handstand push-ups when we are faced with a higher volume of repetitions in a workout
2. When we get to that point of fatigue and need the extra velocity to force rep or two more before time is up.

The Kipping HSPU  can be a valuable movement once you master it. Not only will you see your times decrease but your volume increase as well. This increased volume drastically help you push your muscles past their threshold and increase your overall their strength, stamina, and muscle endurance the more you do it.
 
When setting up for a Kipping HSPU set your hands 3-6 inches further away from the way to adjust for the tripod setup you will be required to use during the kipping portion of the HSPU.
 
The image on the LEFT shows head position during a strict version of the HSPU. The image on the RIGHT shows the setup of the kipping HSPU with the head in front of the hands, producing more of a tripod setup.
 
In seamless coordination with one another, you want to violently kick your legs toward the ceiling allowing your hips to fully open while simultaneously pressing into the ground with your hands; similar to a shoulder press.
 
CrossFit Invictus, a leader of some of the best CrossFit athletes in the world, has written a comprehensive article that will add more detail to our conversation (LINK). 
 
 
 

Stop. Take a Deep Breath. Enjoy The Process

Instant gratification, everyone’s deepest desire. Everyone always focuses on the end game or the results but what about the process of getting there?

I want to tell you about an experience I just had recently that took place in, you guessed it, the gym.
It was a Tuesday, I was coming back from an off-day and during the group class I glanced up at the board to read the workout and the conditioning piece screamed bloody murder in black and white. I love working out, I love fitness, but the first thought that came into my mind was “let’s get this over with and I’ll feel great afterward”. I was having a crappy day but I knew I had to work out.

Then something hit me, I realized I was being negative about the whole situation. I stopped, thought about it, and took a different approach.

I decided I was going to take each exercise, each rep, each set and make it very intentional. I refrained from thinking about what was ahead of me and shifted my primary focus on what I was doing in the present moment.

I got this idea from a book I’m  currently reading a book titled Tools of Titans by Tim Ferris, and in the book, I came across a page about a fitness guru that shared one of their breathing techniques. He describes a technique he using during training where he takes a certain amount of breaths depending on the number of reps he performs for that exercise.

For example, If you are doing 5 sets of 10 Deadlifts, you’d perform 10 Deadlifts, then take 10 full breaths, then perform 10 Deadlifts over again until all 5 sets are completed.

Flashing back into my workout, the requirement was  I would perform 5 overhead presses, so I followed that up with my  5 deep breaths, 7 power snatches, followed by 7 deep breaths, finished with 9 wall balls, and 9 deep breaths. I kept this strategy throughout the entire 15-minute duration of the workout. This technique not only increased my performance physically but gave me a natural high mentally and let me tell you, I enjoyed every second of it.

Looking back, I feel this technique not only increased my performance physically but gave me a natural high mentally that let me enjoy every second of the workout. 

This philosophy can be transferred outside of fitness and directly into everyday life. Take a step back, take a deep breath, and enjoy the moment. If you’re taking college courses stop every so often and take a deep breath during class instead of desperately rushing towards a degree. Stop, take a deep breath and enjoy the process of building a new business instead of day dreaming about the millions you want to make.  Enjoy the page your reading in your current book and soak in that knowledge instead of rushing to complete another book on your checklist.

One step at a time, control what you can control, and embrace the process of doing it. In the end, we all have choices and decisions to make, if you catch yourself rushing through something, rewind a little bit and remind yourself, you chose to do this, so enjoy it.

You can read more of Coach Brett’s work on his blog HERE.

Before and After: Camille Channer

1. What type of training were you doing before joining our gym?

I had absolutely zero experience with exercise. I hadn’t ever been physically active before. I didn’t have the confidence or prior knowledge to work out on my own and hadn’t found any sport or program that I was interested in or thought I could be successful at. I was terrified of looking foolish and I definitely had the mentality that you had to be fit already in order to work out (which was really the most foolish thing of all).

2. How long have you been training at Naples Strength & Conditioning?

Just over a year! I haven’t regretted a single minute. Even during the worst workout on my worst day, I wouldn’t trade my time here for anything.

3. How many days do you work out at our gym?

I come in 5 days a week. When I started, my body could really only handle 3 to 4 days (believe me, I tried to come more) and then I learned about my body’s recovery tendencies. Now I have a pretty solid routine.

4. Do you workout outside of the gym?

Not really.  I’ll occasionally go on a run, but since my shins hate running, I try to save it all for the gym.

5. How much weight have you lost?

At last count, I’ve lost 25 pounds. But I’ve gained quite a bit of muscle.

6. What was your biggest motivation for losing weight?

Before I joined, I thought that I was just an un-athletic person who was incapable of ever being in shape. But the thought of letting my 20’s pass me by without ever feeling good about my body terrified me. I realized that I had to take responsibility for my physical well-being. That responsibility isn’t reserved for those special “other” people in the world who seem to be born running a 6-minute mile.

7. What diet do you follow?

I log everything I eat on an app called MyFitnessPal and stay under a calorie limit that is healthy but encourages weight loss. I eat simple, whole foods and I’ve really ramped up my protein intake. Now that I feel like I’ve got a pretty good handle on that I’m trying to balance my macronutrients, which are based loosely on the Renaissance Diet.

8. How much of your weight loss has been exercise and how much has been diet?

I would say that about 85% of my weight loss has been diet. In my first 2 months of CrossFit, I lost 5 pounds. But the first time I did the LookFit Challenge, I lost 6 pounds in a month. It was at that point that I really began to understand and listen to my body.

9. What has been the most challenging part for you so far?

The most challenging part has been having patience in seeing results. For a long time, I felt like the results I was seeing weren’t proportionate to the amount of effort I was putting into my exercise and diet. The progress was there, though; it was just really slow. This is still something I struggle with because I’m not done. I still haven’t achieved my ultimate goal and I know that getting there will still take some time.

10. What advice would you give to someone to get the same results you got?

Your body is not the enemy. It needs to be strengthened and fed and cared for – not starved and beaten into submission. Give your body what it needs to run efficiently. Train it to do what it was designed to do. Respect it. Also, be patient with yourself. My coaches at the gym have told me a million times that progress doesn’t happen immediately. Anything that can be earned overnight will be lost just as quickly. Real improvement requires discipline and consistency (and that means not cherry-picking WODs!).

11. What’s one thing most people don’t know about you?

Well, it’s not really a secret, but I have next to zero natural athletic talent. I can do things, but it’s all been hard-earned with bruises, sweat, and tears (no blood…yet). I’m not the most athletic woman in the world and I’ll never qualify for the Games, but I can say beyond a shadow of a doubt that I’ve given this everything I have. And that counts for something.