Standing [and walking] on one’s hands dramatically alters the normal kinetic chain required for standing [and walking] on one’s feet. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core. Hand walking and pressing to the handstand are gateway movements to much of the corpus of gymnastics movements, and gymnastics training, even of rudimentary movements, has no peer for core or neurological training.
WatchThe Handstand WalkComplete as many rounds as possible in 12 minutes of:
50-ft handstand walk
25 GHD sit-ups
Post rounds completed to comments.
Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-ups
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups
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