Posts Tagged ‘Handstand’

Smashby’s Tip of the Week 5/11/18

Posted: May 11, 2018 in Media, Training
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The next week of Smashby’s Tip of the Week is live, and it’s the final of my four week handstand push-up progression!

Although the video is a bit long, I cover a lot of information.

The first three weeks focused on my process for teaching athletes how to safely get upside down and support their own body weight. This final week moves through progressions I use to continue to build confidence in athletes, along with timelines for when I think the next step should be t

Here’s a snapshot summarizing my 4-week series:

  • Learn and progress through the steps to safely learn Wall Climbs/Wall Walks
  • Learn and progress through the steps to safely learn a Headstand
  • Learn and progress through the steps to safely learn a Handstand
  • Build strength and control through the use of Negatives
  • Learn and progress through steps to safely apply Kipping to Handstand Push-Ups

What did you think of this series? Did you find it helpful? If not for yourself, do you think it’s a good way to teach other athletes?

Let me know in the comments, and let’s talk about this. If it’s good, I would love to share it with others. If it sucks, help me improve my content so it can help others.

Thanks in advance!

Smashby’s Tip of the Week 5/4/18

Posted: May 4, 2018 in CrossFit, Training
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The third week of Smashby’s Tip of the Week is live, and we’re continuing on to week three of my four week handstand push-up progression!

Today we’ll discuss another safe dismount from the Wall Climb position and then go from transitioning from headstands into the safe way of becoming confident progressing into a handstand. I’m always very cautious teaching athletes how to get into this position from the standing position, so please follow along with my steps in order to build confidence first before trying to make it a more dynamic movement. Plant those hands first, then get faster.

Once you can accumulate 90-seconds to two minutes in that handstand position, then you’ll be ready for next week’s session where we’ll discuss strategies for building strength, and improving your kipping for handstand push-ups!

I hope you find this information beneficial.

If you do, please share it with someone else you think it could help!

Smashby’s Tip of the Week 4/27/18

Posted: April 27, 2018 in CrossFit, Training
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The second week of Smashby’s Tip of the Week is live, and we’re continuing on to week two of my four week handstand push-up progression!

Today we’ll discuss longer holds in the Wall Climb position and then move into my favorite way of teaching headstands. I’ve always found that improving one’s comfort in a headstand leads to more stable handstand push-ups. By the end of the four week series, we’ll be discussing kipping options and accessory work to improve being inverted.

I hope you find this information beneficial.

If you do, please share it with someone else you think it could help!

Smashby’s Tip of the Week 4/20/18

Posted: April 20, 2018 in CrossFit, Training
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CrossFit athletes are often required to perform fairly advanced exercises and high repetitions of movements during their training. By simply improving one’s technique, it can lead to movement patterns that are safer, faster, and more efficient. I’ve heard a lot of different cues as a trainer and athlete, and sometimes it just takes a slightly different way of explaining the same thing for something to click. My goal with the “Smashby’s Tip of the Week” series is to offer my own two cents on ways to move better, and provide a new cue that helps some of you!

Since the thought of going upside down can be scary for a lot of people, handstand push-ups are one of the most intimidating movements for athletes. When I teach them, I tend to follow a fairly basic progression:

  • Can the athlete support their own body weight with their arms?
  • If no, there are a number of exercises and modifications I prescribe (which I can explain in more detail if my readers are interested) to get to that point.
  • If yes, how can we build strength and confidence in that inverted position?
  • Once they’re confident upside down, the work can begin to teach the actual handstand push-up.

Today’s video will focus on my preferred method of getting upside down safely, and increase stability in that position. In my next video I’ll talk more about proper positioning (such as being in a hollow body, active shoulders, etc), but for today we’ll just talk about how to get inverted!

I hope you find this information beneficial.

If you do, please share it with someone else you think it could help!

The Numbers: 4/5/11

Posted: April 6, 2011 in CrossFit, Media, Training
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Well, today was day 2 of FREE CROSSFIT WEEK at CrossFit Lakewood, and it went even better than yesterday!! This evening there were 25 people in class… EIGHTEEN of which were non-members! Eighteen Newbies!!!

What does that look like? Well, throw in a beautiful day in terms of weather, a few warm-up exercises, and a lot of smiles… and it looks like this!

And then Ben S. leading 25 people through some Jumping Squats. I’d say he’s a natural leader!

The workout for today was a good one. It included quite a few shorter runs, kettlebell swings and either regular or handstand push-ups (depending on the athlete’s ability level). Here’s the crew all taking off at once for the first run lap! (thanks for not trampling me, Lion King style!…… too soon?)

Workout of the Day:
5 Rounds for Time
200m Run / 20 Kettlebell Swings / 200m Run / 20 Push-Ups (or 10 Handstand Push-Ups)

It was so cool to look around and see so many people swinging KB’s and doing push-ups. The sense of community and support you guys showed, and around people you had just met, was awesome!

For so many of you being “First-Time CrossFitters”, the form and technique work was AWESOME! Look at all of those full lock-outs at the top of the push-up!

Also, I’m proud to report that no one was hit with a rogue or flying kettlebell! That means the crew was organizing and respectful of the space around them. I mean, does it get ANY better than this? I’m not sure how, but I’m hoping to see if it does.

Now, to end the post with an feat of awesomeness, our very own Greg Walker (who has been featured on this blog quite a bit for just being cool) shows the world what it’s like to be good at Handstand Push-Ups. At the end of an almost 20-minute workout, the guy ends it with 10 unbroken HSPU’s! Pretty epic stuff… Well done, GW!