WOD:   4/26/17
 

Establish a 1RM Squat Clean

12 minute AMRAP of:
21 Kettlebell Swings, 53/35-lbs.
3  Strict Handstand Push-ups
21 Kettlebell Swings, 53/35-lbs.
6 Strict Handstand Push-ups
21 Kettlebell Swings, 53/35-lbs.
9 Strict Handstand Push-ups
…...continuing until time expires!

Today we have got some Strict HSPU!

Strict HSPU are difficult, there is no doubt about it. But I am here to offer up a couple of quick tips to help you out today!

These helpful hints will work for any type of HSPU scale - Pike HSPU, Dumbbell Presses, etc.

First up, The Tripod

In the Tripod position my head travels in front of my hands or toward the wall as I travel down. At the bottom position of the HSPU as pictured above my head is clearly forward of my hands.

The reason for this is the better position that this put you in for pressing yourself back up. This set-up allows you to utilize your triceps and chest much more on the press, instead of relying on your shoulders, a much smaller muscle.

At the bottom of the HSPU it is imperative that you form The Tripod!

Up next, Head Through!

The HSPU doesn't end when your arms lock out. You must get your head through and get your body into a stacked overhead position, just like holding a bar overhead.

Actively press up through your shoulders, get you head between your arms, and most importantly look at the wall opposing you (not at the floor!!!).

Getting your head through will help you to finish the rep and will keep you against the wall, something that gets more and more difficult as you get tired.

Head Though to stay on the Wall!

Finally there is Hand Placement.

This piece of the HSPU is a bit more subjective and you just have to find out what works best for you.

An appropriate distance from the wall is important to both keep you on the wall and to ensure that you aren't pressing an an awkward angle or to close to form The Tripod.

Anywhere from about 12" to 18" away seems to be the sweet spot. Try it close and try it far away to find a middle ground that works well for you.

As pictured above there is one more component to hand placement, straight ahead or splayed out. You can either place your hands like a push-up, with fingers facing the wall, or you can place your hands with your fingers facing out to the sides a bit. Facing the fingers out may allow you to use more triceps as an advantage! As with the distance form the wall, give both styles a try and see what works best for you!