Handstand Pushups
Aaron practicing the unassisted handstand
Handstand pushups are a great exercise, in the past I have hesitated to program them into workouts because of their difficulty. You may however have noticed them popping up more and more as a part of the warm up, or on strength days as part of the workout B. Check out this post from Mark’s Daily Apple on HSPU’s
Simulating the overhead press using just one’s bodyweight is the trickiest essential Primal movement yet. The standard bodyweight replacement for the standing overhead press is the handstand pushup. I’m a huge fan, but the reality is that it’s not a realistic prescription for most people right off the bat. Can you imagine Grandpa busting out a set of ten handstand pushups? Not very likely (yet). It’s a tough, tough movement (which is why it works so well and why it’s level 8 in the PBF progression), but luckily you can target the same muscles with a much more elementary movement: the shoulder press pushup.
It is simple fact that pressing heavy things overhead is a fundamental movement that builds strength and improves our ability to function in the real world. Variations of the shoulder press pushup gives everyone, of all strength and fitness levels, the ability to train that plane of movement without the need for equipment. It sounds easy, and the first couple reps might be, but you’d be surprised at how complete a workout the shoulder press pushup can put your upper body through.
Check out the full post here, which also includes a video.
__________________________
Wednesday’s WOD:
A.) Weighted Pushup
3-3-3-3
B.) 5 minutes:
800m Run
Overhead Squats for REPS
REST 3 minutes
4 minutes:
400m Run
Overhead Squats for REPS
REST 2 minutes
3 minutes:
200m Run
Overhead Squats for REPS
REST 1 minute
2 minutes:
70m Run
Overhead Squats for REPS
C.) 500m Row
