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Exercises Movements, technique & proper execution

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Old 10-09-2007, 10:50 PM   #1
Brian Castillo
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HSPU help please

34yo male 195lbs. been crossfitting since Feb. 07

my question is this..for HSPU, I have zero. everything is progressing greatly. bulit paralettes and have been doing wall suported handstands, but still cant muster one darn HSPU. when they are to be done in a WOD, or to build up to them, should I do negatives when I dont have a spotter?

any answer is a good answer. Thanks
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Old 10-09-2007, 11:03 PM   #2
Roger Harrell
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Re: HSPU help please

Start with piked incline pushups. Put your feet up on a bench, pull your hips up over your shoulders and do the push-ups. As you get stronger put less and less weight on your hands. Work the self spotted HSPUs as often as you can. Get a spotter. Do tons of handstands. They will come along.
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Old 10-10-2007, 04:51 AM   #3
Ben Kaminski
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Re: HSPU help please

Put phone books under your head and do partials. Then gradually lower the phone books until you are doing head to floor ROM.
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Old 10-10-2007, 05:03 AM   #4
Jan Bester
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Re: HSPU help please

are wall-assisted hand stand push ups allowed when they come up in WOD's? Could crack a couple on my first try, but can't doa proper hand stand!
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Old 10-10-2007, 08:05 AM   #5
Franklin Shogie
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Re: HSPU help please

Quote:
Originally Posted by Roger Harrell View Post
Start with piked incline pushups. Put your feet up on a bench, pull your hips up over your shoulders and do the push-ups. As you get stronger put less and less weight on your hands. Work the self spotted HSPUs as often as you can. Get a spotter. Do tons of handstands. They will come along.
the bold text is mine. I bolded it because I am confused. If I put "less and less weight on my hands" where is the weight supported?
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Old 10-10-2007, 11:02 AM   #6
Steven Low
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Re: HSPU help please

He meant less and less weight on your feet. :P
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Old 10-10-2007, 11:15 AM   #7
Brandon Oto
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Re: HSPU help please

Heh... work towards levitation.

I like hooking the heels on the bar of a Smith machine for assistance. You "curl" the legs with each rep to help you up; as you fatigue it goes more and more to the legs, of course, which is really fun on a workout like Diane. ("This upper body exercise is sure killing my posterior chain!"). Some people hook the toes, but I can't get any assistance out of that... the nice thing about this technique is that you can really hit the full, perfect HSPU angle, which I always had trouble with when I tried to pike on a bench or something (I'd just end up doing incline pushups at 45 degrees or so, which is not that difficult).
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Old 10-10-2007, 12:27 PM   #8
Roger Harrell
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Re: HSPU help please

Err, um see didn't you know one of the secrets of gymnastics was learning how to affect gravity... Yeah. I meant less weight on your feet. When I demo this drill my feet often leave the block/bench. Once you're at that point then clearly you're doing the HSPU...

Sorry for the mistype.
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Old 10-10-2007, 08:54 PM   #9
Brian Castillo
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Re: HSPU help please

Excelent. I will no go forth and concur the HSPU.
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