CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 09-15-2004, 12:39 PM   #1
Michael Johnson
 
Profile:  
Posts: n/a
I'm substituting dumbbell presses for handstand push-ups for tomorrows WOD. What's the recommended weight to use? A weight that's around a 3-5 rep max, 5-8 max, or 8-12 rep max?
  Reply With Quote
Old 09-16-2004, 08:20 AM   #2
Ryan Atkins
Member Ryan Atkins is offline
 
Ryan Atkins's Avatar
 
Profile:
Join Date: Feb 2003
Location: Racine  WI
Posts: 925
Hi Michael,

Welcome to Crossfit.

Out of the choices you proposed, I'd go with the last one (8-12 rep max weight). It will allow you to complete the WOD more smoothly and besides taxing your muscles will also benefit your metabolic conditioning more. Given the 21-15-9 rep scheme of Diane, you'll presumably still have to utilize time management and partition some sets.

The other rep schemes would work your strength more, but the pace of the workout would suffer. It might be hard, but it wouldn't be FAST AND HARD. For Diane, I think fast and hard is what we're looking for.

Regardless of the rep scheme you ultimately choose, make sure you don't involve the legs in the presses. For Crossfit, isolation of muscle groups is normally the exception, but we're trying to imitate the stimulus of a HSPU as closely as possible in this case.

Hope this helps,

Ryan Atkins
  Reply With Quote
Old 09-16-2004, 08:39 AM   #3
Michael Johnson
 
Profile:  
Posts: n/a
Ryan,
Thanks for your response. I'm training in another hour and was hoping I'd hear something before I started. Thanks again.
  Reply With Quote
Old 09-17-2004, 08:44 PM   #4
Dale S. Jansen
Member Dale S. Jansen is offline
 
Profile:
Join Date: Jun 2003
Location: tucson  arizona
Posts: 279
I progressed from being unable to do a hspu to doing multiple sets of 3-5 by simply assuming the position and pushing against the floor. it took 3 months of this before i completed my first hspu. my personal experience is the weights just don't quite teach your muscles and neural pathways what to expect. you look pretty silly upside down with a bright red face but the payoff is great.
  Reply With Quote
Old 06-18-2009, 03:43 PM   #5
Max J Sanchez
Member Max J Sanchez is offline
 
Profile:
Join Date: Apr 2009
Location: Fairfax  VA
Posts: 3
Re: Weight to substitute for Handstand Push-up

I know this is an old post but can you elaborate on what you mean by assume the position? Like did you get into the handstand?
  Reply With Quote
Old 06-18-2009, 08:07 PM   #6
Joe Barto
Member Joe Barto is offline
 
Joe Barto's Avatar
 
Profile:
Join Date: Nov 2007
Location: Keizer  OR
Posts: 20
Re: Weight to substitute for Handstand Push-up

Quote:
Originally Posted by Dale S. Jansen View Post
I progressed from being unable to do a hspu to doing multiple sets of 3-5 by simply assuming the position and pushing against the floor. it took 3 months of this before i completed my first hspu. my personal experience is the weights just don't quite teach your muscles and neural pathways what to expect. you look pretty silly upside down with a bright red face but the payoff is great.
Thats how I am doing it.
__________________
Ring Training Favorite piece of equipment.
Muscle Driver Favorite place to get equipment from.
  Reply With Quote
Old 06-18-2009, 10:18 PM   #7
Blair Robert Lowe
Member Blair Robert Lowe is online now
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,612
Re: Weight to substitute for Handstand Push-up

It takes a strict overhead press of about 55-65% of your BW to be able to do a Handstand to Headstand to Handstand pushup or HeSPU.

It takes about 75-90% of your BW to do a HSPU against the wall on parallettes with full ROM.
  Reply With Quote
Old 06-18-2009, 10:43 PM   #8
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Weight to substitute for Handstand Push-up

Quote:
Originally Posted by Blair Robert Lowe View Post
It takes a strict overhead press of about 55-65% of your BW to be able to do a Handstand to Headstand to Handstand pushup or HeSPU.

It takes about 75-90% of your BW to do a HSPU against the wall on parallettes with full ROM.
Blair,

Thanks for posting this info. I had wondered about the correlation and we did not discuss it specifically at the gymnastics cert. Building my parallettes this weekend.
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 06-19-2009, 12:55 AM   #9
Blair Robert Lowe
Member Blair Robert Lowe is online now
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,612
Re: Weight to substitute for Handstand Push-up

I was really bored last summer ( aka out of work ) so I played around with the percentage of BW at different inclinations of a pushup from inclined to decline by measuring the amount of pressure the scale showed at each position. There is an old thread about it.

I measured stomach to wall HS as well as a general pushup and a pushup with the hands at 45 degrees above the feet ( on a table ) and at increments in between at 15-30 degrees. There is some variance between body types as other people chimed in. It's also been brought up on the forum before and debated much and I asked my friends who I know can do free HSPU on floor, parallettes and compared it to how much they could press and sought out data by other crossfitters like Anthony B and looked at Kelly Moore's workoutlog and measurements.

I also measured the ROM of a HS>HeSPU vs an overhead press in inches and divided it. This ratio would of course vary between individuals due to anthropometry. It's not quite exact as you have to press out of the starting point but it seems to jive based on some numbers of extrapolating how reps I could do with an OHP compared to how many HSPU or HeSPU I could do.

Yes...I have no life.
  Reply With Quote
Old 06-19-2009, 06:21 PM   #10
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Weight to substitute for Handstand Push-up

Yes...I have no life.

Blair,

Yes, you do have a life.......you are spending a lot of it helping guys like myself who are learning and still a bit inexperienced with all there is to learn......

I actually tried a few wall-supported HPSUs today - - they were definitely NOT full ROM (no parallettes), but I could do them nonetheless. All your computations make sense - - one increases the angle from vertical and you add a horizontal component, dropping the weight the shoulders/arms have to support.
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Is muted hip function a concern when lowering the weight from the top in a Push Press? Brendan Sonnichsen Exercises 7 05-27-2007 12:29 PM
Substitute for push jerk? Mike O'Connor Exercises 4 06-23-2006 04:51 PM
Train to the handstand push up Julian Flynn Exercises 7 05-28-2006 11:47 AM
Subsitute for Handstand push-ups? Fred Quinn Workout of the Day 9 09-02-2004 06:32 PM
Handstand push up Matt Cullen Exercises 5 03-07-2003 08:03 AM


All times are GMT -7. The time now is 08:03 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.