A little mistake that CrossFitters are making today, costing them years of frustration down the track
There so many variations of skills in CrossFit gymnastics movements.
Which is the most efficient?
Bent leg versus straight leg TTB? Or using the scoop?
Straight or Scorpion Handstand?
Butterfly or kipping pull up?
Your answer can be found right here. Firstly ask yourself these questions:
Why are you learning it? Is it to perform workouts RXd? Is it for competition?
What comes after mastering this skill?
Hint: Always look ahead.
To steer you in the right direction, think along the lines of similar movement patterns.
Example: Handstand —> Handstand walk —> HSPU —> Ring HSPU
Before we get to handstands, let’s first take a look at the process many follow to learn and understand new movements.
If you wanted a heavier snatch, what are the first things you would be likely to do? Obviously you’ll first seek a coach and refine technique.
You’re also likely to head to YouTube, watch professional lifters, analyse their technique, striving to look like “one of them”.
Improved technique generally will lead you towards a heavier snatch in the long term. The Weightlifting element in CrossFit is far more closely replicated in the sport of CrossFit in comparison to gymnastics. There are CrossFitter’s that are now competing at high levels in both sports.. it’s incredible.
Weightlifting in Weightlifting looks like this..
Weightlifting in CrossFit looks like this..
Gymnastics in the sport of Gymnastics looks like this..
Gymnastics in CrossFit looks like this:
Now let’s look at CrossFit and Gymnastics. A skill commonly sought after by CrossFitters is the handstand walk. If you follow the same protocol, at some point you’ll be researching, looking at others technique.
Here’s the problem, what is right, what is wrong? You cannot look at an Olympic level gymnast performing handstand walks, butterfly pull ups and kipping TTB because..
They do not perform those movements.
You’ll then look to professional CrossFitters, who walks the fastest and longest distance. Some have their legs bent over, others have a major scorpion shape and the odd one will be walking backwards. Although your coach has told you that a straight back is the way to go…very confusing huh? Are you going to learn scorpion or straight HS?
Back to our two questions:
Why do you want to learn the skill? Is it for a competition? Is it because your ultimate goal is to get fast HS walks for long distance on your hands?
Once you master the skill, what else would you like to learn? This is so important!
If you’re answer leans towards harder more advanced skills, Handstand balance, Handstand on the rings, freestanding HSPU you need to look at the technique that’s going to get you to that.
Now it’s about the best technique that is transferable across skills to higher level skills. This is the straight handstand. If your ultimate goal is a fast handstand walk- in a straight line- and that’s as far as you want to take it then the scorpion may be a better option for you.
How we teach a CrossFitter:
Joint movement and control
Strength through required range of motion
What skill are we working on now? What are we working toward in future?
Breaking down the skill into small components.
Want to ensure you’re learning the right technique? Register your interest for the next Dalecki Strength Squad term below.