CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 05-06-2014, 10:51 AM   #1
Karin Jonczak
Member Karin Jonczak is offline
 
Karin Jonczak's Avatar
 
Profile:
Join Date: Feb 2007
Location: Oakford  PA
Posts: 1,447
HSPUs - bands or decreased ROM

So, if I am working on trying to do more strict HSPUs would you do

1) Bands with full ROM
2) Slightly less ROM with a AbMat (no bands)

I see benefits to both...
__________________
The stopwatch is a useful tool, but it is also blind to the quality of the individual effort.
  Reply With Quote
Old 05-06-2014, 10:56 AM   #2
Mark E. Wallace
Member Mark E. Wallace is offline
 
Mark E. Wallace's Avatar
 
Profile:
Join Date: Apr 2008
Location: Cedar Park  TX
Posts: 3,869
Re: HSPUs - bands or decreased ROM

Quote:
Originally Posted by Karin Jonczak View Post
So, if I am working on trying to do more strict HSPUs would you do

1) Bands with full ROM
2) Slightly less ROM with a AbMat (no bands)

I see benefits to both...
Then do both?.....

- Mark
__________________
"Ima champ Still pushin Strong, Remember You only get what you train FOR>"
Snarky answers -- Free of charge.
  Reply With Quote
Old 05-06-2014, 12:18 PM   #3
Christopher Morris
Member Christopher Morris is offline
 
Christopher Morris's Avatar
 
Profile:
Join Date: Jan 2013
Location: Highlands Ranch  CO
Posts: 1,301
Re: HSPUs - bands or decreased ROM

I've done both, and I prefer less ROM with an AbMat. I find that band assisted HSPUs are either way to easy (the band is too strong and I'm getting little benefit), or poor form (band isn't strong enough and I'm arching my back like crazy). It takes me too much fiddling around to find the right band resistance.

I feel like correct, lesser ROM with an AbMat is better at increasing my strength and leading to an RX'd HSPU.
__________________
Chris
http://www.drchristophermorris.com/ wfs
  Reply With Quote
Old 05-06-2014, 02:45 PM   #4
Michael Cook
Member Michael Cook is offline
 
Profile:
Join Date: Oct 2012
Location: Portland  OR
Posts: 597
Re: HSPUs - bands or decreased ROM

How about HSPU with a partner assisting you? That way, you can get the full range of motion, and get as much or little assistance as you need.

Also, handstand holds will help develop the strength needed for HSPU.
  Reply With Quote
Old 05-07-2014, 12:45 AM   #5
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: HSPUs - bands or decreased ROM

I think y'all are talking about HSPU as in the kind that just go to the top of the head also known as HeSPU, commonly done off a wall.

I do not like decreasing ROM in the HeSPU as I would rather use a different progression. Nor do I like using bands though I have spotted HeSPU plenty though I generally spot these on parallettes or sideways on a balance beam.

I don't really like using abmats but then again it is a good idea to protect people's skulls so I can't argue with that. You can offset the ROM you lose by placing the hands on something or just not worrying about it (especially in a setting

If your athlete has mastered the basic dip, on dip stands or PB, they will be far more prepared to execute the HeSPU. Just like they should be able to do a normal pushup on floor before they are really going to get anywhere with dips on PB/dipstands. Nor do I like chair/bench dips with the feet in front taking off load.

Generally the progression I prefer before doing the HeSPU off the wall is to do it off a box with the body piked at the waist and the toes on a box or height that sets their torso to be vertical. Master the ability to do between 5 and 10 repetitions.

I do understand there is something to be said about decreasing ROM as much as is allowed during competition by setting the hands really wide (though sometimes this isn't allowed anymore).

Doing decreased ROM is something I would use between the HeSPU and HSPU on parallettes or rings. Something like perhaps only setting it up so the hands only go down so far as the ears.

If they cannot even perform the HeSPU off the wall, their triceps are pretty damn weak if they are competent with just a basic wall handstand. Focus on that. DB Presses/PushPresses, pushups, dips, etc.
  Reply With Quote
Old 05-08-2014, 10:14 AM   #6
Adam Shreim
Member Adam Shreim is offline
 
Profile:
Join Date: Aug 2009
Location: San Diego  CA
Posts: 437
Re: HSPUs - bands or decreased ROM

I started with putting a 45 plate/towel down, into 25s, into just the towel, into nothing.

Not a super fan of the abmat on the ground, because I feel like it can it put your neck at risk.
  Reply With Quote
Old 05-15-2014, 03:16 AM   #7
Chris Jones
Member Chris Jones is offline
 
Profile:
Join Date: Jun 2010
Location: Charlotte  NC
Posts: 790
Re: HSPUs - bands or decreased ROM

Quote:
Originally Posted by Adam Shreim View Post
I started with putting a 45 plate/towel down, into 25s, into just the towel, into nothing.

Not a super fan of the abmat on the ground, because I feel like it can it put your neck at risk.
not trying to be smart at all, but how would the abmat put your neck at risk more so than hitting it on the ground instead?
  Reply With Quote
Old 05-15-2014, 08:39 AM   #8
Josh Groves
Member Josh Groves is offline
 
Josh Groves's Avatar
 
Profile:
Join Date: Nov 2009
Location: The Woodlands  TX
Posts: 134
Re: HSPUs - bands or decreased ROM

Quote:
Originally Posted by Karin Jonczak View Post
So, if I am working on trying to do more strict HSPUs would you do

1) Bands with full ROM
2) Slightly less ROM with a AbMat (no bands)

I see benefits to both...
Since you say you want to do more, I assume you can already do a set of full range of motion HSPU, or at least one.

I'd do sets where you do as many strict as you can with good form then kick up and do 3 negatives (have to re-kick up to wall each rep) that take ~3 seconds to descend from top to bottom. Perform ~5 sets this way.

Another thing that helps a lot is dumbbell/kettlebell pressing, single arm and double arm.
__________________
CF-L1, Movement & Mobility, Endurance
Blog: PeakHumanPerformance (WFS)
  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
decreased appetite after many consecutive exercise days Spencer James Nutrition 1 03-04-2010 09:49 AM
Suggestions for increased energy & decreased soreness Brian Blackburn Nutrition 11 10-06-2009 09:01 AM
Decreased fran performance with Rxd Weights... Max Fourman Workout of the Day 14 07-14-2008 05:40 PM
Medical Bands/stretch bands/jump bands? Gabriel Ortiz Equipment 7 05-14-2008 10:41 AM
When Rising Ability Meets Decreased Capacity Tony Young Fitness 13 11-23-2005 06:51 AM


All times are GMT -7. The time now is 08:34 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.