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Exercises Movements, technique & proper execution

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Old 01-14-2010, 02:24 PM   #1
Brent Ramos
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Hand stands

Gonna hit the WOD for today in a bit, I'm going to have to sub the 100 ft hand walk with wall runs.

Just for future reference and practice, what's a good way to attain that hand walk? I've only ever done HSPU's, with a wall to lean my feet against.

I supposed I should try and do HSPU's without a wall, but I cannot even think of a way I would go about getting in a hand stand position without a wall, would it be a quick/fluid motion? Or a slow and deliberate one?

My goal is to complete the WOD's rx'ed, regardless of time so that I can build upon that. But it looks as if that won't be possible today

Thanks for any advice given guys.
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Old 01-14-2010, 10:43 PM   #2
Andrew Chong
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Re: Hand stands

there's a video of someone teaching HSPUs on the main site. I can't remember what it's called though. Sorry.

Anyway, what i remember from it is that the person who was demonstrating did the HSPU in one quick motion, like against a wall, but with less power. I'm guessing a slow motion would be fine as well but would be more difficult.
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Old 01-15-2010, 06:47 AM   #3
Roger Harrell
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Re: Hand stands

To get to the handstand you will kick up, which is a dynamic movement. You can press into the handstand but that would deplete strength.

For free standing HSPU...

Last edited by Lynne Pitts : 01-15-2010 at 07:30 AM. Reason: unqualified link
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Old 01-15-2010, 08:21 AM   #4
Matt Haxmeier
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Re: Hand stands

Does your head get used to being upside down if you do it more?
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Old 01-15-2010, 09:47 AM   #5
Roger Harrell
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Re: Hand stands

Yeah, you can get completely adapted to being upside down. The head feeling like it's going to explode thing goes away.

As for the article link... WFS

Sorry Lynne :-)
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Old 01-15-2010, 09:49 AM   #6
Andrew H. Meador
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Re: Hand stands

Yes, you get used to it.
I pay no attention whatever to anybody's praise or blame. I simply follow my own feelings. -W. Mozart
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Old 01-19-2010, 03:41 AM   #7
Blair Robert Lowe
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Re: Hand stands

to note, did this workout last night (I had meant to do it on saturday or sunday and didn't get to) and it took 4:45s on the 3rd round. It was pretty ridiculous at that point since each HS walk was about at least 2 steps but no more than 5 aka lots of falling out. The first round was much better as it took about 5 attempts and the 2nd round maybe 7-10. Unfortunately, I didn't time the 1st and 2nd rounds for HS walking though the first round took 8:45, and I started the 3rd at 20m finishing just past 30m@ 30:25. I'm sure if I shaved off some time for resting on the static wall HS or got a few more steps in during HS walks it coulda been faster.

oh, I guess the time would actually be 30:25-6m=24;25. 1st round finishing in 6:45. I had hoped to be 15-20m. Oops, I did 20 box HeSPU instead of 15 HeSPU on the wall. I managed to do 5 the first round on the first round, followed by 2 negatives to my head, followed by 2 singles. I counted the wall HeSPU worth 2 box HeSPU and scaled it to that from there on (except doing 20 instead of 15).

some time later when rested I attempted 100 HS shoulder tappers/HS wall run. Each count was 1 rep per hand. That took 1:01. That 100 was very trying to near failure basically. Near failure as in just a few reps more, maybe. 200 probably coulda been done in under 3m with rest.

I had earlier figured it would be about 2 steps per foot given the size of my step during a HS walk so 200 HS shoulder tappers/HS wall run. If I had subbed that it would have been much faster, I think.

I also had to modify the HeSPU to doing them off the box with piked hips. At best I can do 5 HeSPU so 20 would have been pretty futile.

I did do some some small volume strength work before but nothing too much. Again, starting the 3rd round in a HS was a near disaster as it was up to HS, maybe 2-3 steps and fall down the 40' strip (2 trips and a half=100').

I've never done that much HS walking volume-EVER. Lately I've been including 100' sort of a finisher (20' to L, to R, backwards, 40' forwards).

my wrists were slightly sore after so I did some wrist prehab/rehab, did a pushup fine, assisted dip somewhat ez, dip slow, ring support just ok and ring dip trying and HeSPU on wall very hard. Just a guage.

More strength endurance than anything, well besides technique.

Last edited by Blair Robert Lowe : 01-19-2010 at 03:45 AM.
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