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Exercises Movements, technique & proper execution

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Old 07-27-2006, 02:16 PM   #1
Tim McFarland
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I have been working up to a HSPU...I've been doing handstand holds with my back to the wall, and today I managed to hold one for a full 60 seconds. I was thinking of doing 2 or 3 sets of 5 negatives, unless I get a better recommendation here...
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Old 07-27-2006, 03:38 PM   #2
Lincoln Brigham
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Yeah, negatives. Plus HSPU as low as you can go (it might just be barely unlocking the elbows and then relocking them, at first.)

My attitude is that anyone who can get into a handstand can do a HSPU, it's just a question of how much depth... My girlfriend's HSPU has a 3" range of motion... myself I've worked up to forehead-to-floor, next up is shoulders-to-hands on parallettes...
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Old 07-27-2006, 04:03 PM   #3
Roger Harrell
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Do not neglect handstand work away from the wall. Practice free standing handstands whenever you can. Fighting for the balance will go a long way towards developing the strength needed for HSPU. Then get the HSPU free standing. Linc you should be playing with free standing HSPU at this point.
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Old 07-27-2006, 06:22 PM   #4
Tim McFarland
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Roger, do you have tips for how to achieve a freestanding handstand? I just fall over instantaneously. Of course, I kick up since I don't know how to press to a handstand; my momentum carries me right over.
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Old 07-27-2006, 08:24 PM   #5
Blair Robert Lowe
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Think 1000 handstands.
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Old 07-27-2006, 08:33 PM   #6
Andrew G. Greenberg
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yeah, i agree. do 100,000 handstands or so and you should be good to go.

my instructor used to say:

10,000 repetitions to feel comfortable with a skill
100,000 to be good at it
500,000 to master it
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Old 07-28-2006, 06:48 AM   #7
Lincoln Brigham
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Linc you should be playing with free standing HSPU at this point.

Still working on a free standing handstand. About 3-5 seconds is my best.
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Old 07-28-2006, 07:11 AM   #8
Michael Ledney
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Not sure how off-topic this is but have any of you noticed your ability to do free handstands increase with your level of fatigue?

I've been doing a lot of inverted burpees (really like the ab engagement in the kip-up portion), and once I get through ~25 I catch myself "resting" in the handstand position.

Once I noticed I started focusing on holding the handstand as long as I could. My best was ~ 30 secs, compared to 5-7 when I'm fresh.

Anyway, just an interesting observation, thought I'd share.
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Old 07-28-2006, 09:26 AM   #9
Aushion Chatman
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Michael,

I do concur, I think it's less about the fatigue level for me and more about finding that balance point. I find that it takes me a while to get into it where I can kick up and lock into that sweet spot. With more and more handstand work I can find it earlier and earlier during a session.

bt

I think the best way to work on HSPU is to do work on freestanding Handstands...I have to say that fumbling through HSPU's against the wall just didn't seem to get me as far as being upside down w/o the wall.

Aush
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Old 07-28-2006, 11:24 AM   #10
Jeremy Jones
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I worked up to 2 minute handstands against a wall, sometimes I worked alternating one hand at a time (got to about 30 sec each hand max).

I spent some time working on depth and found that doing a partial rep then a full negative was a good way to modify HSPUs in WODs (one partial, and one negative = one rep). My depth got better and better until I got one rep with my head to the floor. Within one week I could do 6 head to floor. Two weeks, 10 reps.

Now I am working on the free standing holds as well as full range on parallettes. I thought that parallet free standing holds would be easier, but I am finding them more difficult.
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