Did you do CrossFit Open 18.4? Did you score between 21 and 57 reps?
Can you do <3 strict HSPU?
And lastly, do you want to improve your HSPU?
If yes, see 👇
Reality check - you don’t need to work on your kipping technique. You need to work on your positional strength & pressing strength. Secondly, if you want to get better at this specific skill, you need to work specifically on it. It won’t magically happen if you don’t prioritize it.
Here are four drills I recommend you work to improve HSPU ability!
👉 1) Wall-facing HS hold
-Build positional strength, shoulder & back stamina
-Walk your hands as close to the wall as you’re comfortable. Hands shoulder width, fingers wide. Feet together, toes pointed. Only your feet should be on the wall. Core, butt, quads tight. Press into floor through your shoulders, making yourself as long as possible. Breath.
-Varied. But generally speaking, stop 0:10 before failure OR when you feel you’ve lost a good position
-Example: 3-5 sets of 0:30, 2-3x/wk
👉 2) Downward dog HSPU
-To create positional awareness, to increase pressing strength
-Create tripod position by sending your body forward & elbows back. Chin tucked. This triangular base gives us stability, & more importantly it puts our shoulders in a more advantageous position for transferring energy & power. It’s the same position as a pushup & overhead press!
-The higher your hips (the closer your feet to hands), the more challenging. Over time, work on getting hips higher
-Slow is strong (a min of 0:05 from top to bottom; goal is 10!) Control throughout descent - consistent pace top to bottom.
-1 rep EMOM for 10 sets, 2-3x/wk. A minimum of 0:05 from top to bottom. Longer-term goal is 10. Keep moving feet close to hands
👉 3) Hollow holds & hollow rocks
-To increase core strength. Does your back have a noticeable arch when you hold a handstand or when you attempt HSPUs? It may be due to a lack of awareness and/or a lack of core strength. A loss of midline stability while pressing will result in less power transfer & possibly missing the HSPU standard
🔥more in comments below🔥