Get your Handstand Push-ups!

Tuesday, January 21, 2014

Track night tonight at 7pm – Sign up  HERE!

Don’t Forget to get those Meat Orders In!  Click HERE for how that process works!

Mobility:

Monster walks
20 PVC Dislocates
Keg drill, 2 minutes
Roll out IT band

Warm-up:

Row 500 meters
2 Rounds:
10 Squats (first round wall, second round with barbell on back)
10 Ring rows
10 Push ups
10 Sit ups

Classic Strength:

8-5-5-3 Back Squats
5 Strict pull-ups

Notes:  Alternate between the back squats and pullups.  Back Squats should be heavier than last week and ideally performed without a break at the top. Perform 5 strict Pull-ups between rounds. Use a spotter for assistance if you cannot do a strict pull-up or perform C2B if 5 reps is too easy.

Advanced Strength:

Back Squat: 1X8@80%, 2X5@85%, 1X3@90%
ME C2B Pull-Ups between sets

Conditioning:

7 Rounds of:
1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

Notes:  Score is total reps.  For the wall balls, be sure to focus on quality reps with a full depth squat and hitting the target line for every rep.

Cool down:

2 rounds:
10 Wall extensions
10 Jefferson curls (hold last rep 5-10 seconds)
1 min. Plank hold

Today’s post is all about getting your handstand push up dialed in. There’s a few of you that have chosen to improve upon this specific skill during our EIE Challenge, myself included.  Whether it’s to get one or 30 unbroken, this basic program will develop strength and technique to help you get there.

How to get a Strict Handstand Pushup:

This program is specifically for developing strict handstand push ups.  Prerequisites would have you not only able to kick up to a handstand and maintain a tight body position, but you are comfortable there.  You are stable with a strong and confident elbow lock-out and rigid from wrist to ankle.

–Perform the following exercises 3 days per week.  Since there are 4 exercises listed, you will have to rotate so that one exercise will be skipped each week.  You can perform them anytime you want, before or after workouts, between workouts, etc.  Just make sure you are properly warmed up before performing them!

–Prioritize quality over quantity and be honest with yourself.  Be sure to develop strength through the full Range of Motion and focus on proper arm and head position at the bottom (tripod) and top (head between shoulders).  This means to make sure you show control through the very top and bottom positions for every rep!  Over the course of weeks you can increase your reps/sets.

–Ideally use a spotter instead of a partial ROM.  The spotter can help just as much as needed to get through the reps and sets.  You may use an abmat in the short term if needed for safety, but work on controlling your descent instead of falling on the pad.  If no spotter is available, ideally perform a scale that allows for full ROM.

Exercise #1:  The Negative

-Kick up into your handstand position. Ensure that your hand placement is approximately 6-12 inches away from the wall and your midline/core is in a tight, stable position. Lower yourself under control until your head touches the floor in the tripod position. Kick off the wall and reset back to the top position.  Be safe and use an abmat, blue pad or spotter as needed!
-Perform 5 sets of 5 reps with a 90sec rest between sets.  Start with a 3 second negative and work up to a 5 second lowering time per rep.

Exercise #2:  The Pushup

A foundational and challenging movement to perform properly!
The standards:

Exercise #3: Handstand Hold: Kick up into your handstand position with your nose and toes facing the wall. Hold for a specific amount of time, maintaining a neutral spine and stable midline/core.  Once you feel yourself relax from that tight position, kick off the wall.  Start with 3-5 sets of 30- 60 seconds.

Exercise #4: Assisted Handstand Push-up: This is best done with a partner. Have your partner hold onto your ankles or calves. Lower yourself under control and press yourself up.  Keep the midline tight and don’t break at the low back!  The spotter is there to help assist you as you press up, giving as much assistance as needed for you to press out of the handstand.  Perform 3-5 sets of 5 reps.

Be patient with yourself as you work towards your goal of a handstand push-up, and stay consistent on this program!  Let us know how it works for you and as always, we’re here to help along the way.  Good luck!