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Handstand Push-up Work


Handstand Push-up Work

Backsquat 5-5-5-5-5
HSPU ladder
Complete 1-3 reps E:30OT:30 for 5 minutes.

Handstand Push-up Work

Since the first week in February the programming at Roots has incorporated some type of handstand push-up work once per week outside of the workout of the day but within the class hour.  The nature of this work has been a moderate number of reps (10-50 depending on the athlete) and an effort level dialed in to the athlete and their current ability level.  The type of handstand push-up has ranged from strict to kipping to deficit.

The coaches think that all of this has been helping as evidence in athlete performances not only in the skill sessions but also in the workouts that have come up that have handstand push-ups.  Now, we want to hear from you.

Do you think the consistent weekly practice of handstand push-ups has improved your abilities from when we began two months ago?  Have you done handstand push-ups for the first time in a workout in the past two months?  Post to comments.

11 Responses

  1. I am actually really good at HSPUs now from the work we’ve done which is awesome. ( I can do about 8 in a row strict) However I’ve had nagging shoulder pain for about 2 weeks now which has caused me scale back my workouts. I think we’ve been doing a lot of shoulder work lately and it would be great to adjust the other work outs accordingly and reduce the stress on the shoulders week to week. I’d like to also suggest we spend more time stretching if we are doing this type of intense shoulder work.

    1. Hi John, thanks for the feedback. In actuality the percentage of overhead movements compared to all other CF movements as well as total loading and volume of overhead movements combined in both workouts and skill sessions has not increased at all. We’ll keep in mind the stretching component. Thanks!

  2. Nicole S

    Given I couldn’t even do a handstand when we started and I can now do handstand push-ups (with abmats), I’d say it has helped a ton! Can we work on rope climbing too? 🙂

  3. lisa covey

    Yes! loved it. great to work on a tough skill and it made me more confident in this skill. i’ve never been able to do strict HSPUs and now i feel comfortable doing many reps. i think we should keep it up, or try a new skill to work on once per week in the same format!

  4. Mango

    I definitely think it’s helped! When we started the month I was able to do 1 strict HSPU- which shocked me in the first place. Last Sunday I randomly went over to the wall during open gym and kicked up to do a few and whipped out 7 strict HSPU’s and really shocked myself. So, yes I think the work we’ve been doing has really helped because I’m certainly not working on them at home:)

  5. shelley

    Yes, the handstand pushup workouts are working out. I could never even do a kipping handstand pushup, even with three abmats. Now I can do them. Not much, but it’s a start.

  6. Lesley

    Yes! Prior to the start of this I couldn’t do a kipping HSPU. Now, I can do a kipping, a strict, and even a deficit kipping HSPU (not many!) I feel comfortable doing them in a workout now and am even excited to do them in class. Last year when we did no-bands January, then push- up February…etc. I found that I improved dramatically each month when we would focus on one particular skill. I think we should start doing that again!

  7. Diane

    The HSPU work has been great. I echo what was said about ‘no bands January’ and ‘push up February’ and now with HSPUs. Great for strength and also for confidence with the movements!!

  8. I think it’s great. It really helps to come back again and again with a skill. Like Diane said about no-band February, a focus really helps. We could keep going too: jump rope (triple-unders anyone?), back to pull ups. Hoping for “Muscle Up May.” I don’t think I’m the only one a little frustrated by that skill (or lack thereof).