When asked about your weakest link, 29% answered handstand walk and 13% answered handstand push-ups. Here’s some tips to get you started.
What can limit your ability to perform HS walk or HSPU?
a) Lack of mobility in the shoulder joint. You need to be able to get your head ‘through’ and in front of your arms. Having problems doing overhead squats? You’ll most likely struggle with the handstand drills as well. Check out Mobility WOD: http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html
b) Lack of shoulder strength or abdominal strength. To build strength, you could work on overhead movements (press, snatch grip push press etc.) and abdominal /core exercises like “hollow rock” and frontbridge variations.
c) Lack of technique / balance. To work on technique, try a lot of progressions and scaling-options. The best idea is to consult with your coach, or someone who is really great at handstand walk and or/ handstand pushups. Alternatively, check out some of the great online resources below.
Our favorite resources – Handstand Walk:
ON-HANDS.COM: a great site with lot of inspiration, articles, movies, tutorials, forums etc – check it out!
GYMNASTICSWOD (Carl Paoli) – HS Walk Progression – part 1
GYMNASTICSWOD (Carl Paoli) – HS Walk Progression – part 2
DOGTOWN CROSSFIT – 100 m handstand walk:
BEAST SKILLS – The Handstand
Our favorite resources – Handstand Push-ups
BEAST SKILLS – Beginner Handstand Push-ups
CROSSFIT SC (Jason Khalipa) – The Kipping Handstand Push-up
CROSSFIT JOURNAL (you need subscription for this link) – Handstand Push-Up Progression With Carl Paoli: Part 1