Fitness Friday: 3 Tips for Handstand Push-ups!
I know not everyone feels the same way about repeating an Open workout, but for this particular workout, I’m pretty excited about it. Not because it’s got my favorite movement in it (handstand push-ups) but because I struggled so much on the deadlifts during the workout last year. I don’t claim to be an expert in anything (especially in CrossFit), but handstand push-ups are a movement that came very naturally to me. For today’s Fitness Friday post, I thought I’d share three tips that have helped me with my favorite CrossFit movement. In case you have plans to get to this movement, here are a things to keep in mind!
TIP #1: READ & PRACTICE THE STANDARDS
In the last few months, I’ve been really forcing myself to adhere to the Open standards on handstand push-ups. Having a foot line really forces me to slow down! Making sure that you try a few reps with the standards is important, especially because you’ll be exhausted at the end. During my workouts I try and remember one thing. I try to keep my feet flexed so that I’m not working harder than I have to on getting my heels above the foot line.
TIP #2: FIND THE RIGHT DISTANCE FROM THE WALL
When I’m doing a high volume set of handstand push-ups, I sometimes find myself too far away from the wall. The result represents something that looks like a freestanding handstand push-up and would not count against the Open standards (that foot line!). I’ve had the opportunity to help with some of my fellow gym friends. They ask about how they can help their handstand push-up positioning. The first place I start with is asking where they are relative to the wall. Some are too far away, others are too close. Finding the right distance from the wall will help with efficiency and your ability to kip up and down.
TIP #3: HIPS DON’T LIE
Whether you’re looking for your first handstand push-up or your 55th rep, using your hips is the most efficient and effective way to get a full rep in. When I’m doing handstand push-ups, I think of my hips as piston or spring. After kicking up and starting my ascent down, I tighten my mid-section. Before starting the kip and kick back up, I try to generate as much force as I can. In doing this I try to create an “explosive” hip thrust to push me back up to the top of the handstand hold. Check out a few of these YouTube videos for what I’m talking about.
- Crossfit.com – Handstand Push-Up Video #1
- Misfit Athletics – Handstand Push-Up Video #2
- Carl Paoli – Handstand Push-Up Video #3
So with that, hopefully you’ll be in a position to get a few reps in this weekend! Good luck everyone and happy Fitness Friday!