Welcome back to part 5 of our 5 part series on all those nifty gymnastics movements we know you are itching to get! Handstands are incredibly difficult, be they in kipping push up, strict push up, or walking form. Not only do these variations of handstands require general strength, but they also require a great deal of coordination, body-awareness, and the ability to maintain tension throughout your entire body. Handstands also require a bit of mental fortitude to get over the fear of falling, which as adults can be very scary. Below are a medley of exercises that can be done on the floor, box, or on a wall.
In case you haven’t already, check out our previous posts which are chock full of photos, videos, and training recommendations to help you on your CrossFit journey (linked below)!
It’s important to understand that everything we do in handstands, we must do in the tripod position as demonstrated by coach Tim! in the photo below. Notice how he has rotated his mat so that his hands can naturally rest on the outermost edges of the mat, leaving the smaller upper portion of the mat for his head. This mat position helps to reinforce the idea that your head should NOT be aligned with your hands, but rather be out in front of your hands. We’re looking for nearly vertical forearms, triceps parallel to the sky, hips in “piked” or stacked as best as possible on top of the shoulders.
Once you understand this “pike” (hips stacked over shoulders position) as well as the tripod position (hands and crown of head making a triangle) you are then ready to start elevating yourself onto boxes and eventually onto the wall.
|Handstand Hover on Box||3×10 Second Hold||Strengthening the end position of the handstand push up, developing healthy joint strength, getting used to the discomfort of the end position |
|Tempo Seated Shoulder Press||3×5 Tempo Presses||strengthening joints/muscles through full range of motion required for handstand push up, mimics the tempo you would naturally do for inverted handstand push ups|
|Tempo Box Push Ups||3×4 Box Push Ups||strengthening joints/muscles through full range of motion required for handstand push up, mimics the tempo you would naturally do for inverted handstand push ups, removes some of your body weight|
|Plated Wall Walks||4×1||shoulder stability, bracing while moving|
|Screw Driver Mobility Drill||2×10||shoulder mobility+stability|
|Thoracic Foam Roller Stretch||2×30 seconds||thoracic (upper back) mobility|