HANDSTAND PUSH UPS.
By
Danette out with the early morning sun!
Last week we saw a whole lot of you making drastic improvements in your handstand push ups! Why do we work on a movement like that you ask? Well here you go…
Handstand pushups increase the load on the triceps brachii muscles significantly over regular pushups, with the arms having to hold almost 100% of the body’s weight rather than an average of 60% during normal pushups. Load is also shifted from the pectoralis major muscle to the anterior (front) deltoids and lateral (side) deltoids due to the shoulders exerting in adduction while externally rotated, rather than transverse flexion.
In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups. After the event on Sunday we watched a guy bang out 3 free standing handstand push ups and I do believe that I have another goal to add to the list now, it was pretty awesome to witness.
Today’s Workout:
Front Squats 3-3-3-3
Followed by a 1 Mile Run in this fashion:
Sprint 100 M – Walk 100 M
6 Comments
March 18th, 2010 at 11:37 am
I’ve always said that I hope I never find myself in a real-life situation that requires a handstand pushup for survival…but I’ll be ready. You never know what those crazy zombies will pull.
A very challenging movement that not only requires everything TB mentioned above physically, but for many, it means defeating the fear of being head over heels.
March 18th, 2010 at 12:10 pm
When I learned handstand as a child for gymnastics we practiced in the pool… just kept moving to shallow water as we got better… I immagine that this would also work for the push-up element of the handstand…. do I hear a Crossfit pool day?? Ha ha!!
March 18th, 2010 at 1:11 pm
One of our members does have 24-7 access to a 90 degree indoor pool, just down the street from the gym. Hmmmm.
I love handstand pushups. Mostly because it’s one of the few things I can do better then Fielding but I digress. They truly are a great way to gauge your upper body strength. Especially for lifts like the Press and Push Press.
March 18th, 2010 at 1:44 pm
HSPU are a great movement and can even be kipped – still need to figure that motion out…
awesome for testing out balance and core strength
March 18th, 2010 at 4:03 pm
Handstands are a great movement for getting ride of hiccups. This might sound kinda silly but next time you get them try doing one then taking a drink. I am sure the fish oil workout drinks could be utilized for this too. Kind of a win-win if you ask me, nice shinny coat and hiccup free.
March 18th, 2010 at 4:04 pm
Doing a modified handstand pushup just last week tops my list of crossfit accomplishments… This is something I never imagined being able to do just because of my “upper body weaknesses.”
Just like the pull up, I proved myself wrong which always feel awesome! Thanks CPCeee