Getting that first pull-up and Handstand!

Here is our next question!!…."Which exercises do I need to do to help me do a handstand and a pull up?”

Gymnastics movements are tough!  Especially these two.  The pull up requires a lot of strength while the Handstand requires coordination, stability and courage!

For the pull up: GET AWAY FROM THE BANDS!! Avoid banded pull-ups as much as possible.  They become a crutch and will not help you in getting that first pull-up.  Just speak with Larry! He did every variation of the row for almost a year before finally getting his first pull-up.  

Your body needs to get stronger to support your body weight!  We need to focus on strengthening our core, grip, back, lats, and arms.  So what movements are best??

1. Ring Rows in our Wods! Make them challenging.  Do they feel easy even when you lay all the way down?? Elevate your feet and it will make you work super hard.  Don’t forget to engage your core! Don’t sag those hips.
2. Bent over barbell rows or Dumbbell rows.  This is a great tool to strengthen your entire body!  There are a few different variations such as the Pendlay row vs Bent over row. There are hundreds of Videos out there if you want to google it. But you can just come talk to us and we can demonstrate it as well. 
3. Negatives.  These are rough but one of the most beneficial movements you need to get better at! Letting yourself down as slowly as you can from either a pull-up bar or the rings.  
4. Practice!!  Even its just 5 minutes every day or taking 15 minutes to focus on your back every other day.  You need to get in the habit of working on your weaknesses. Cough... CrossFitOpen next year! Cough cough….
5. Unfortunately the last thing is body weight.  The more weight we have to pull, the harder this movement becomes.
   
6.  

Kipping Pullups: For many, the kipping pull-up is their first Pull-up.  But you cannot skip the strength phase and go straight to kipping because your body may not be ready for the stress that it involves on your upper body.  FIRST...get your shoulders, grip, and back strong enough to support you swinging around like a monkey.  THEN master the Kip!! 

The Handstand Hold!

These involve some courage when it comes to kicking ourselves on the wall.  But here are some basics!

1. Core strength. Work on hollow body and planks every chance you have!!  We already work our core in weightlifting, but some extra won’t hurt.  Not to be confused with AB work.  Don’t you dare do crunches,….
2. Stacking.  You must be able to stack your body correctly in order to feel more comfortable.  Meaning…avoid these big curves in the body.  Think hollow body position.
3. Locked out elbow and stable shoulders.  When we go upside down, PANIC sets in and you think,"Aahhhh SH*T I’m about to break my neck!!” And your elbow bends a little so you try to bail and you land on your neck all gross like and can’t turn your head for days….sound familiar?? I’ve done that before.
4. Strength.  Seated dumbbell press is a great movement that many of you already do on HSPU day.  Keep doing that!  Just be sure that you are pressing in a good position. Hands above midline. Not in front of the body.

OKAY…Now Handstand specific movements

1. Box handstand holds. Feet on a box, hands on the floor, walk your hands as close to the box while bringing your bum up in the air to mimic being upside down.
2. Wall walks.  Try to get your belly as close to the wall and touch your nose to the wall to be in the best stacked position.  Cant make it all the way up??” Totally cool! Just go as far as possible and focus on being tight in the shoulders, locking out the elbows, and spreading your fingers to distribute the weight of your body.
3. Kick ups. NOT ALL THE WAY.  Think of a donkey kicking. Just bring your feet up a little while trying to focus on your arms being straight and being able to support your body!
4. More Kick ups, higher and higher! As you get more COMFORTABLE… which is what makes this a tough movement, just focus on the basics.  Strong shoulders, locked out elbows, spread fingers, hollow body position.  
5. Unfortunately, like the pull up, weight becomes an issue.  But in this case. It leads to a doubtful thinking issue.  “I dunno, I’m not sure I can support myself if I kick up there!” Thats already a confidence killer!  We must have a different mode of thinking and WANT TO GET THAT DAMN HANDSTAND!!!  If you focus on all the steps and work on it more often during non-Wod times,  YOU WILL GET IT!!

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Keep the questions coming guys! Your question could help someone who is also struggling.
-Jessie Macias