Most of our readers would probably have thought, if asked about a year before they began CrossFit, that they would never do a handstand push-up, let alone even think about doing more than one! You’ve probably seen some athletes in the gym knocking out a few handstand push-ups, have seen athletes every year completing these at the CrossFit Games and saw Ryan Gosling (or at least his double) crank out effortless handstand push-ups in Crazy, Stupid Love. So, you might be asking, how can I attain a handstand push-up? Or, if you already have one, how can I improve my technique?
To start, let’s establish a few things you should have before you look to build your Handstand Push-Up (HSPU) prowess. First, you should be comfortable kicking into a handstand against the wall. Become comfortable with being upside down and maintaining a stable position. This stable position should look like the photo above…a straight, rigid line from wrists to ankles.
To obtain a good stable handstand push-up position, think about squeezing your butt and gut tight to maintain a firm midline. Once you have established this position, then you can move forward to the first training phase.
We are going to first work on developing a strict handstand push-up. There are many benefits to obtaining a strict handstand push-up. Not only are you making your shoulders stronger and more stable, but you are also forced to maintain a tight, braced midline/core throughout the movement. This piece transfers over to many other CrossFit movements where a strong midline is required to perform the movement efficiently.
Just like you wouldn’t want someone performing a ton of kipping pull-ups when they don’t have the strength to do one strict pull-up, we don’t want someone doing a ton of kipping handstand push-ups if they don’t have the strength to do a strict handstand push-up. The shoulder strength required to complete a handstand push-up is great, and some may not have that strength just yet. Have no fear, we have created a simple training program to help you build your upper body strength to reach the goal of obtaining a strict handstand push-up. With dedication, patience and hard work, you too can successfully attain a strict handstand push-up! Read More…
Thursday, June 4th, 2015:
Teams of 3 – Max Distance Prowler Push for 10 Minutes
Teams of 3 – Max Distance Row for 10 Minutes
Teams of 3 – 20 Sec Air Dyne Sprints for 10 Minutes
Rest 3 Minutes Between Rounds
- 20 KB Swings
- 10 KB Box Step Ups
- 20 Push Ups