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Thread: Unlocking Handstand push ups & One arm push ups

  1. #1
    Eoin Kenny is offline Senior Member
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    Default Unlocking Handstand push ups & One arm push ups

    I'm at a stage now when I want to transition from uneven push ups to one arm push ups (feet straddled). I also want to go from Pike push ups off a table/wall handstands to handstand push ups.

    How did you all train for these? Negatives, increasing ROM, assisted? Realistically how long should it take?

  2. #2
    ad5ly is offline Senior Member
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    For the one arm push up I did TNW gtg. Have not done a oapu to the floor but I did make it with an incline about knee height. I also used elastic pull up bands for assist (pull up revolution) which also have a belly band for oapu assist. Still a work in progress. No longer concerned about WHEN it happens. But celebrating any small victory that comes my way when it happens. Low reps/freq practice. I began to realize that the important thing to keep in mind is not to rush it - but to milk it. Even go back a step or two and emphasize refinement of the move. Keep learning and discovering and experiencing. Like sharpening a blade. Next monday I begin CC. I do think that TNW is the way to go for oapu with straddle. Nail that down then work on bringing the feet together the CC way. TNW way is like a progression for the CC way in a sense. How long it takes? As long as it needs to.... Have not down HSPU as of yet. Have not even assigned it as a goal as of yet. For me its oapu and pistols - then move on from there...Dennis

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    Chris Hansen is offline Senior Member
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    I was using a combination of negatives and partials for handstand pushups at one time. I got derailed before I could achieve it but was making decent progress until then.

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    Eoin Kenny is offline Senior Member
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    Thanks for the reply guys.

    @Dennis - I think you're right about using TNW as a progression towards the CC one arm push up. I mean, TNW is obviously a regression and it makes sense to master that before attempting it with feet together, even Overcoming Gravity follows this progression. For me I am really milking the box pistols and increasing the ROM. Al Kavadlo's words keep ringing in my head when he chimed in a while ago about finding success in his pistols by really going REALLY slow all the time. I'm also taking their advice of keeping reps low while learning the move.

    @Chris - I started today doing 4 negative sets of 5 seconds each. Man it gets hard in the bottom position, but it's nice to know that it'll keep getting easier now.

    For push ups today I did half one arm push ups straddled on the floor. Although honestly they felt more like 1/4 ROM (basketball at hips). The plan is to do the CC progressions with feet straddled and see how I do.
    I guess as soon as I can do 5x10sec negatives on the HSPU's I should be able to blast out a rep or two, I'm aiming for three before I start it properly. Man I'm so much weaker than I like to think, sometimes I even struggle just to kick up into the HSPU against the wall, getting better at the technique though! There's something to be said for doing full body every 2-3 days, it works great!

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    Robert23 is offline Senior Member
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    Incline OAPUs would probably be your best bet. Just find objects in your house and then lower the incline once you get to 3x10. You can also use a bathroom scale to see how much weight you're using.

    Also for HSPUs at least in my experience be prepared for a lot of frustration and slow progress. I've completely abandoned partial reps. A really useful progression is to do a handstand but with your feet on the bed so it takes part of the weight. My calculations for it are 0.7xbodyweight per rep. You can get full range of motion like this. I'm thinking that once I can get 10 reps or so. I'll add books or something under each hand and hopefully that will translate to enough strength to do full ones.

    Hope that helps

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    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by Robert23 View Post
    My calculations for it are 0.7xbodyweight per rep. You can get full range of motion like this. I'm thinking that once I can get 10 reps or so. I'll add books or something under each hand and hopefully that will translate to enough strength to do full ones.

    Hope that helps
    Sounds like myself actually. I worked up to 3x8 elevated pike push ups (feet on table) before going to the wall. But man, the wall is such a step up in difficulty...

    So you're saying that elevate pike push ups are 0.7xbodyweight for you? For me they're around 0.75xbodyweight. Even changing the angle of you to the floor (i.e moving hands forward or back) doesn't change the difficulty much. it's amazing how much harder it is when that resistance is increased by 0.33 to max bodyweight at the wall. There must be something else going on which makes it so much harder.

    I wonder if it's easier with your stomach to the wall?

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    Robert23 is offline Senior Member
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    Hmm, 8 reps of 0.75 bodyweight gives you 0.94 bodyweight one rep max. So you're likely still slightly short in pressing power.

    It might be easier with your stomach to the wall.

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    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by Robert23 View Post
    Hmm, 8 reps of 0.75 bodyweight gives you 0.94 bodyweight one rep max. So you're likely still slightly short in pressing power.

    It might be easier with your stomach to the wall.
    I don't know, I stopped short of my max reps (first set) on my 3x8 workout so I could do three sets of 8. I really think there's something about back to the wall which makes this way harder than stomach to wall. I don't want to do stomach to wall though, I'm afraid I'll roll away and loose balance lol! Anyway, it'll be interesting to see if these negatives give me the strength to do one clean rep the next while...

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    Robert23 is offline Senior Member
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    Well good luck sir

    I'm gonna build up a bit more strength and try stomach to the wall. I will report back lol. If I fall I fall

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    chrise is offline Member
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    Hi Kenny, i am by no means a calisthenics expert, but regarding the hand stand push ups i will tell you what worked pretty well for me. First, i got used to the inverted position by just holding the top position of a hand stand against the wall. It was enough work at first. When i was able to hold that comfortably for a minute, i started to increase the range of motion. I put a stack of books under my head and started with one or two centimeters of motion. It felt impossible at first. If i could two sets of 6-8 reps with my head softly touching the top book, i took it away and started over again the next session. Needless to say i always used the same stack of books, so progress was measurable. It took me a few month to get to eight solid and controlled hspus, now they are easy. Hope that helps.

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