Canva - Man Doing Pushup

The Rx Your Box Blog

The 20.3 Standard and Building Core Strength
Posted by Deidre

In 20.3 we saw a new handstand push up standard that left many of us feeling like we had been cheated.


The movement standard took our height to the top of our head with our feet no wider than hip distance, and the length of our forearm into account. You then added half of the forearm distance to your height to find the line you must cross to be considered achieving the standard.


This required not only full lockout, but for your hands to be close enough in the handstand to achieve that height. It required a lot of core control and avoiding spinal flexion with hips off of the wall to reach the necessary height.


For many people, it meant doing a crunch and core activation at the top of each rep, which was taxing in combination with deadlifts, another core taxing workout.


The biggest thing about this workout was it pointed out some flaws in your usual handstand push ups that may normally decrease the range of motion to complete the movement, and forced you to confront your weaknesses, usually around core strength and ability to maintain a hollow position.


One of the best ways to work on your core strength while also working on getting comfortable upside down in a handstand is through the practice of wall walks. We love to hate wall walks, but when completed with an active hollow position throughout the entire movement walking up the wall as well as down the wall, they are great for improving core strength and you don’t need to completed countless reps to get the benefits.


How are you planning on improving your handstand push ups in the coming year to be ready for the new wave of standards?

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