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  1. #1
    distincthead is offline Junior Member
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    Nov 2008
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    Default Need Help with Gymnastic Style Exercise!!!!

    Hey all,

    I'm very interested in these forms of exercise; however, I have a few questions.

    1) Which would be more appropriate to learn first, freestanding handstand or planche/elbow lever.

    2) How should I train for doing each of those two exercises? Currently, I can only do a frog stand for one minute (never tried going longer) but can't seem to really hold a tuck planche. As for handstands, I can only do wall handstands, but can do them for upwards of a minute or two. I can't go free because (I think) my core and arms aren't strong enough to stabilize. My shoulders seem to be my strongest point right now. Also, is just holding (isometric) positions beneficial, or would reps of some sort of exercise work better?

    I'm just confused with where to begin, yet am very ambitious. Thanks so much!

  2. #2
    5YearPlan is offline Senior Member
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    Nov 2008
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    194

    Default HSPU progression

    This is for the wall handstand style where your back is facing the wall.

    Against the wall, start doing handstand pushups. If you can't do them all the way, do partials, then negatives all the way. Once you go all the way, aim your head at a point halfway between the wall and where your hands are. Only touch your head, do not put any weight on it. If you are pinned, just push off.

    Next, learn freestanding handstands. Hold the same wall position, but with your feet no longer in contact with the wall. Learn to balance yourself with your hands only. Once you can hold for 10 sec, start doing partials, then full. Same as before, but without wall contact. These will be much harder.

    Finally, do this away from the wall, but learn how to roll and/or pirouette if you lose your balance.

  3. #3
    distincthead is offline Junior Member
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    Nov 2008
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    Default HSPU progression

    Thanks alot. I imagine that the closer I get to the "real thing", the faster my body will adapt. Hence, handstand partials/negatives will help me more than elevated pushups, if only because I"m actually upside down. Correct?

  4. #4
    5YearPlan is offline Senior Member
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    Nov 2008
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    194

    Default HSPU progression

    Elevated pushups are OK, and the wall handstands where your stomach is facing the wall are also OK, but the back facing the wall handstands are the closest thing to the real deal.

  5. #5
    distincthead is offline Junior Member
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    Nov 2008
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    Default HSPU progression

    Excellent, thanks.

    Will my core strenthen itself just by usage (i.e. stabilizing me) or should I do some sort of exercises to compliment that, such as supermans?

  6. #6
    Sledgehammer is offline Junior Member
    Join Date
    Nov 2008
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    4

    Default your core

    read as many Coach Sommer posts as you can... excellent information. also, check out the bodyweight articles here.

    as for your core, try dragon flags,hanging vs, ab wheels, and front levers. good stuff.

    Kurt

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