Workout of the Day:
“Diane”
Rounds of 21, 15 and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups
Modifying the Handstand Push-Up
Written by C.J. Martin
Unless you are in the .005% of the population that can perform free-standing handstand push-ups, you will need to select an effective manner of modifying the movement. There are many ways to modify the handstand push-up. Many chose to kick up into a wall (facing out), others elect to walk up the wall until their nose is nearly touching it. For those who have not yet developed the strength to perform either of these options, we often rig our pull-up bars with bands that cradle the athlete’s shoulders and assist them through the movement or we use a plyo-box to support their legs and reduce the load they are moving through the range of motion (see photo above). The efficacy of each of these modifications is highly dependent on aligning the athlete’s hips over his or her shoulders. This vertical alignment should be the goal regardless of your method of modifying the movement. Unfortunately, we see far too many good CrossFit athletes cheating the movement by walking the hands away from the hips and performing a movement more akin to a decline push-up (see photo below).
This incorrect posture in the modified handstand push-up permits more recruitment of the pectorals, and thus makes the movement easier to perform, but it is not a great substitute for a properly performed handstand push-up. Might it make a weaker athlete stronger? Of course, and that will help them eventually get to a more vertical position, but I have seen too many athletes get stuck in the habit of performing nasty decline push-ups who are plenty strong enough to push their hips up directly over their shoulders. With a proper box or band assist, most of our athletes are able to attain proper posture in a handstand push-up (see first photo above knees are supported close to the body and hips remain over shoulders). The problems manifest when ego drives an athlete to a modification that they are not yet strong enough to perform correctly, or when the athlete values the speed of their performance over the intent and virtue of the movement. As you tackle Diane today, be conscious of your inverted posture. Are you sagging through the middle or walking your hands away from your hips? If the answer is yes, slow down and strive to maintain the positioning demonstrated so beautifully by Cate S. in the first picture.
Tags: Coaching Cues, Diane
So I tried using the bands for my HSPUs this morning and learned that they are hard and really do a number on the ponytail…I was looking good today.
I’ve realized recently that despite the pain and fatigue that the 6am wod causes, my Crossfit class is my favorite part of the day. I don’t know if this speaks highly of CFI, or poorly of the rest of my day.
I often read your posts because you have great tips. Today is an example. I’m a “cheater’ when it comes to HSPU and usually end up with the modified incline pushup position. I really like the idea of using the plyo box for propping up the hips / legs – I’ll give it a try next time I run across these darn things !!!
Hey check out the Crossfit Journal today!
Michele and Mmmmgoodmeals get a huge mention in the article about Greg Amundson’s run to support Operation Phoenix. Her meals were instrumental in getting Greg through his run.
I think Ms. Michele is quite a woman! Business owner, studette Crossfitter, and a very nice person.
I’m either going to adopt her, marry her (must get Prop 8 taken care of first! oh, and legalize bigamy) or clone her.
Good post CJ. Addresses a movement that I have serious doubts about being able to do as prescribed for quite some time.
Mary, I was watching you and I think that you showed that rubber band who’s boss! I know how much you ‘like’ HSPUs, so it was cool to see you push through those last few reps!
Besides having my kids run to me for hugs when I get home, I agree with you that going to the 0600 is the next best part of my day. We have some characters in that bunch!
On another note: I have set a goal to focus more on using correct ROM and focus less on time when there is WOD that exposes my weakest movements (aren’t they all?). It’s been challenging to try and execute correctly, yet still be able to push to maintain intensity and speed. I suppose it’s a challenge that all CrossFitters face everyday.
Today, I must admit that my forehead did not touch the deck on more than a few reps. I decided not to count some of my less than correct attempts and made them up with full ROM. It added some time, but I still PR’d by a minute. In the end, I think it evened out.
It’s great to know that CJ and our trainers ensure proper ROM is adhered to and that we are also safe in execution. Just another reason why I love training at CFI.
Courtland, you are a dead lifting machine! Get after this one!
Mary, I totally agree. My CF WOD is always the best part of my day. To be honest taking a rest day is actually very, very difficult. I resisted coming this morning, because I knew my body needed a rest. BUT I missed my peeps.
I give you props for braving the bands. For me it has been the only way to make true gains towards my HSPU. I think the boxes are good for building strength, but the bands truly simulate the demands of a HSPU.
Bee Charmer, I fully encourage you to embark on that endeavor. I for one believe that virtuosity in your movements is key. I promise to be there to help remind you during your WODs. I got your back dude.
Missed you all so much this morning. I will be back tomorrow, rested and ready to go big. Hope to see lots of you bright and early 8:30 a.m.
OH and Cynthia, I couldn’t agree more Mmmm Good is quite the catch.
Dani, there is a chance I will be at the gym 6a tomorrow to get a workout in before my day starts. If you’re in, shoot me an e-mail.
Be consistent while striving for virtuosity and eventually you will be virtuous consistently! I know that HSPUs are one of CJ’s least favorite exercises yet I also know that it is one that he is a stickler about proper execution. How many of us can say that about an exercise we dislike and yet we strive to do it correctly given the chance to cheat the movement?
Diane: 5:50 took a little over a minute off my PR, I hope the HSPUs were within acceptable range.
M, glad to see you getting your props you so deserve.
You pimps are too much!
Diane: 13:02
DL -as Rxd
HSPUs – 24″ box assist and mutant form.
Underestimated the DL’s taxing effects. Had dizzy lightheaded feeling after 10 fast ones at the beginning, but in retrospect I now think I could have done them much faster now that I know the effects to expect.
I think that would make a great topic for one of the coaching blog. That is to say, getting past difficult points by experience and realizing how much of what one thought was too hard, impossible, etc has now been felt and lived through, nearly always for great benefit. Something that seems right up M Hammer’s alley.
Cheers for very good training to Mark R and CJ this week. Thanks guys.
Like Mary and Dani, my CrossFit workout is the highlight of my day!
After starting each day with my beautiful family, CrossFit for me is like sweet frosting on the cake…….and you can never have enough frosting!
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