Starting the Hand Stand Push Up... On Rings

HANDSTAND PUSH UPS!

There, so with your attention. I will now proceed.

In Crossfit, we are usually talking about something like this:

Diane from Jesse Hickey on Vimeo.

I don't know Jesse, but I applaud him. Got a cool looking place, and some decent squats.

In Gymnastics, we are usually talking about something like this:

This kid is just beast!

My favorite are these:

At least as far as a WOD goes, you need the wall or something in order to maintain balance and focus on speed.

Which I think is why/how the HSPU as done on RINGS actually works. It's just no one is strong enough to do them.

Well, this guy is:

Anyways, if you've been following the blog for a while, you know that I have been working for a while on my parallette handstand, and my handstand push up. Well, sucking as I do at pressing, I have still got a long way to go. I let it slide for a little while, bringing up my jerks and my bench press instead, which can't hurt.

Why I have not been working on is the rings. At first I wasn't sure how to get up. I started with the band assisted handstand, and stepped up to the rings:

Handstand Push Ups on Rings from Full Circle on Vimeo.

I eventually figured out how to do it right; Something I had learned a year or two ago from Jeff Tucker and from Jim Bathurst: The forward roll. This position is traditionally used by gymnasts to start what they call the 'press to handstand' which is frankly, the easiest way to get in to the handstand...

Forward Roll Entry from Full Circle on Vimeo.

Just goes to show you; you can reinvent the wheel, or you can read the instruction manual. It's up to you!

Now that I know what I am doing, I also know that you have to be seriously strong as shit to do a single press to handstand or a push up from the handstand. My bodyweight is around 160, my press is about 130lbs. Not great. My bench is likely about 210 and my jerk is 195-235 depending on starting position. I am no where near getting my first unassisted HSPU on the rings (or parallettes for that matter). The wall and short ROM ain't so bad. The P-lets... i can start but get stuck. The rings? I don't even move. I don't stir. Whatsoever.

I know what I need to work on!

Handstand Work

Testing the P Let Handstand from Full Circle on Vimeo.

Work the Shoulder Stand

I have been working on the Parallette Handstand for quite some time.

I have tried a variety of methods to enhance my training: working on the floor and on the parallettes, with band support in doing handstand push ups, with a spotter, doing wall handstands and most recently, working the shoulder stand.
If you saw the post on Death Metal you know what I mean. I have been working the transition from L sit to shoulder stand rather regularly (as my clients will likely tell you), and slowly but surely my comfort and ability to maintain the position for longer periods of time has increased. Most recently, I have confirmed that I can do sets of 20 seconds or more most of the time.

Of all the supplemental methods, I would rank spotting very highly, as well as wall handstands. However, it is with shoulder stands that I feel like I have gained the most in terms of time and ability to stabilize. And it feels like it's from strength.
Let me explain. When performing the shoulder stand, there is a very high level of tension in the wrist, forearm, elbow, upper arm and shoulder the entire time you are holding it. You maintain your balance by way of straightening or bending your body, mostly at the hip, and by bending your wrists. Those of you who do Judo will know what I mean. It feels like 'answering the phone' on the collar grip. For those of you who passed some sort of bio mechanics or kinesiology course, we're talking mostly about a fine balance controlled through forceful radial or ulnar deviation at the wrist. The thing is, while you hold the shoulder stand, you have to force most of your balance by pulling against your own bodyweight with those motions at the wrist on the parallettes.

As I have gained the ability to do this for longer periods of time, I have noticed it's much easier to do the same thing whilst in the handstand, and as such, to use pure grip strength essentially to make minute adjustments to balance with the wrists, and more gross adjustments with the legs.

Here's some video to show the two:

Shoulder stand strength from Full Circle on Vimeo.

So, my advice to those that want to improve their handstands; practice the most closely related strength holds, they seem to help immensely!

Gymnastics Workout

Gymnastics Workout 7-10-2009 from Full Circle on Vimeo.

Death Metal

Progression of Rock'n'Roll to Death Metal from Full Circle on Vimeo.

Workin the gymnastics

Working my handstand, I have decided that
the freestanding paralette handstand is going to be my crowning achievement.
I have also decided to get there by way of a press to handstand from the paralettes.

On my way there, there's this:

The rock and roll from Full Circle on Vimeo.

Handstand

WOD
4-24-2009
the handstand

I have been teaching the Handstand a lot at Full Circle the last few weeks, and it's kind of like Greasing the Groove; It's really helped!

Here's a few weeks ago;
http://rivercitypc.blogspot.com/2009/01/paralette-handstands.html

Here's where we were at today;

Handstand WOD 4-24 from Full Circle on Vimeo.

Things are going pretty good...

More handstands

HandStand practice after Gymnastics Cert from Full Circle on Vimeo.

Circus Freaks

You asked for it


Circus Freaks from Full Circle on Vimeo.

Kettlebells will work too

I prefer the stability and predictability of parallettes

Slide show

Paralette Handstands...

If you haven't noticed, I have been trying to broaden the horizons
lately. Been working the rings pretty hard, and spending more and more time
with the paralettes... primarily to do every normal exercise I can simply using
them. L Sits, push ups, handstand push ups etc.

With the HSPU, I have been rigging up a harness of rubber bands (Iron Woody) to help support both some of my weight (making the strength component easier) and my handstand (making the skill portion easier).

I have decided I need to wean myself off the rubber. It might be a year in the making, but I am gonna get to a point where I can do some freestanding handstand push ups, with an exaggerated range of motion on the paralettes. Here's my first move:

Paralette Handstand from Full Circle on Vimeo.