3 Rounds For Time:
21 Kettlebell Swings (53#/35#)
12 Handstand Push-ups
Choose a movement for a max rep 2 Minute Challenge and set a WORLD RECORD! (Lindsay did)
This "Handstand Push-up" Helen variant hits your shoulders and feels very different from the forearm explosion of regular "Helen".
Coaching Tips - Handstand Push-up:
- Maintain a "hollow" position, think feet over hips over chest over hands, core tight with hips pulling into abs slightly.
- Hands are flat and shoulder width to just slightly wider, fingers are splayed apart. Thumbs towards the wall.
- Point toes to the sky.
- Hold the breath tight, lower yourself with top of head to floor (not forehead) and push up similar to a press, exhaling at the lockout position.
- Head should go forward of the hands so that elbows and hands form a "tripod" with the head on the floor.
- Pike floor push-up, keeping your legs as straight as possible, touching head to floor.
- Perform a strict press using two kettlebells or two dumbbells (one each hand) to build on shoulder/tricep and pressing strength. Building shoulder strength through a full range of motion is the most important area to focus on in developing handstand push-ups (similar to a dead hang pull-up over a kipping pull-up).
- Pike push-up off of a box, keeping legs straight, top of head to floor. Adjust the height higher and walk your hands in closer to the box to increasingly place a larger load on the hands and shoulders to press or push-up. This will train the feeling of being inverted.
- Work your way to pike push-ups with feet on a wall then gradually being inverted with a full range of motion.
Ever hear your coach say "get lower" on your squat? If you have then it means your range of motion is limited. Lighten the barbell and train full range of motion. It will pay off.
Read: WHEN A SQUAT IS NOT A SQUAT by CrossFit One World