So, being upside-down is fun.
We practice handstand progressions because it increases awareness of how the entire body is active during any overhead position. When holding a kettlebell overhead, (like in today’s half-snatch or tomorrow’s push press) it is easy for everything underneath the kettlebell to become slop. Shoulder is soft, midline is soft, legs are rubbery. Aka, sucky.
When you’re upside-down, the body needs to become more active to hold the position. I’ll shut up and let Carl explain:
(Sidenote: there may be some of you thinking “being upside-down is stupid and for girls I just wanna lift”. Get over yourselves and be more awesome.)
In WOD 2, we have the kettlebell half-snatch, which is just like a regular snatch only you drop the kettlebell into the rack position. This makes the lift less technical, so we can work harder, sooner. Here’s Federenko demonstrating:
In case you’re not familiar with the kettlebell snatch, here’s the man Jeff Martone explaining:
Partition v-ups and supermans as needed. During v-ups and supermans, you should be holding the position while bracing or “squeezing” everything as tight as possible. Quality, not quantity. I will not pat you on the back if you post that you did 250 v-ups because “50 was too easy”.
3 minutes kettlebell half-snatch (try to keep it only a single arm -preferably your “weaker” arm, but switch if needed. Note in comments)
then (no rest)
8 box Jumps
12 Overhead Lunges
then (no rest)
3 minutes Half Snatch
**The overhead lunge video is alright, but his elbow should be locked out. We call this bent elbow a “soft” elbow. Handstand practice helps keep us aware of elbow positioning.