Our next strength cycle will involve the Handstand Push Up. It is a gymnastic movement that requires strength, skill, balance and coordination to master. The HSPU is an interesting test of fitness. It is not something you can “muscle through” and it puts your body in a position that most of us have not been in since we were 6 years old.
We will be rolling through a series of progressions with this movement; and the important takeaway for you as an athlete is to know your limits and work on your weakness. Knowing your limits is all about developing strength (and for most people flexibility) to be able to support yourself upside down without assistance. Working your weakness is about spending time on what will benefit you the most, even if it is not the most “exciting” thing to do.
Some scaling guides:
If you have trouble holding yourself up against the wall:
–KB Overhead Walk
If you lack mobility to hold a neutral spine:
–Foam rolling the chest and upper back
If you lack the strength to perform a strict HSPU:
–Seated KB Strict Press
–Pike Push Ups
Fitness- Find a modification that you can measure.
(Ex. 10 Wall climbs for time, 30 KB seated Presses, Hand Stand Holds, Max strict HSPU with ab mats, etc. We will find something that works for you)
RX- 20 Kipping HSPU
(you should be able to do one strict and/or handstand hold for 30 seconds)
RX+ 20 Strict HSPU
8 Min Time Cap
50 Box Jumps
100 Walking Lunges
50 KB Swings
(15 min Time Cap)
Chris and Kim show hard work pays off when it comes to overhead squats. Both of them set new PRs on Monday…