irongymnast Posted February 16, 2012 Share Posted February 16, 2012 In the HSPU, should the elbows be in or out? Out is easier because of the force contributed by the lats I think.Also, which is easier to do in freestand (edit: I mean balance-wise)? Link to comment Share on other sites More sharing options...
Ian Legrow Posted February 16, 2012 Share Posted February 16, 2012 elbows in for the Hanstad push up is the way you want to do them Link to comment Share on other sites More sharing options...
Aaron Griffin Posted February 17, 2012 Share Posted February 17, 2012 I'm pretty sure flared elbows is "easier" but also has higher potential for shoulder impingement injuries. Elbows tucked in is better. At least, these are the rules for overhead barbell pressing. I can't do one freestanding, but I imagine tucked elbows are easier as it gets close to an elbow lever position Link to comment Share on other sites More sharing options...
yuri marmerstein Posted February 17, 2012 Share Posted February 17, 2012 elbow in for sure. especially if your goal is to do full ROM freestanding HSPU you are going to have a difficult time flaring your elbows out Link to comment Share on other sites More sharing options...
Aaron Griffin Posted February 17, 2012 Share Posted February 17, 2012 especially if your goal is to do full ROM freestanding HSPU you are going to have a difficult time flaring your elbows outHowever, the athletes in the BtGB book do seem to have their elbows flared out. I just checked... Link to comment Share on other sites More sharing options...
yuri marmerstein Posted February 17, 2012 Share Posted February 17, 2012 on what apparatus, and in what position? Are the pushups freestanding? Link to comment Share on other sites More sharing options...
Aaron Griffin Posted February 17, 2012 Share Posted February 17, 2012 on what apparatus, and in what position? Are the pushups freestanding?Looking at the ebook now. Notably the HeSPUs (box, negative, and elevated) seem to use flared elbows. Admittedly, these are done against a wall or support, but I'd expect a break from proper form should be avoided here. Freestanding HeSPU has elbows tucked, though. The ring HSPU (using straps) also flares the elbows, making the pictures look a lot like the Bulgarian HSPUs in the next progression. Almost everything else has elbows tucked (Bulgarian variations excepted) Link to comment Share on other sites More sharing options...
Joshua Naterman Posted February 17, 2012 Share Posted February 17, 2012 Regardless of what you are seeing, you want the elbows tucked. Even when you are down low, this makes things harder for most people, because it requires the shoulders to move through quite a lot more ROM and because it forces the parts of the shoulder that most people are lagging behind on (upper traps, mid delts) to work the hardest. This transfers into much greater overall ability later on, but at first will be humbling. Link to comment Share on other sites More sharing options...
Blairbob Posted February 18, 2012 Share Posted February 18, 2012 Phrak, this has been discussed before without any definitive answer from the higher ups. If anything, it could be considered a beginner step but no one really knows why it was done in that fashion in the book. It just was. Some variations go elbows in, others elbow out. Maybe to balance out development. :?: Link to comment Share on other sites More sharing options...
yuri marmerstein Posted February 18, 2012 Share Posted February 18, 2012 Without having to balance most people end up doing elbows out.but like I said, good luck trying to do an elbows out freestanding HSPUPlus that it is a much more stable shoulder position, I always teach elbows in pushups Link to comment Share on other sites More sharing options...
Aaron Griffin Posted February 18, 2012 Share Posted February 18, 2012 I'm bringing this up because I made the mistake of learning elbows out at first. When I realized they needed to be tucked to move to freestanding, I had to essentially start over, because the muscles used are different, and I wasn't strong enough to do even a HeSPU with elbows tucked. Link to comment Share on other sites More sharing options...
irongymnast Posted February 18, 2012 Author Share Posted February 18, 2012 I'm bringing this up because I made the mistake of learning elbows out at first. When I realized they needed to be tucked to move to freestanding, I had to essentially start over, because the muscles used are different, and I wasn't strong enough to do even a HeSPU with elbows tucked.Same here..I can do 5+ with elbows out but not even one strict HeSPU with elbows in. Link to comment Share on other sites More sharing options...
Coach Sommer Posted February 19, 2012 Share Posted February 19, 2012 ... Without having to balance most people end up doing elbows out ... but like I said, good luck trying to do an elbows out freestanding HSPU ... Plus that it is a much more stable shoulder position, I always teach elbows in pushupsExcellent post.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Blairbob Posted February 19, 2012 Share Posted February 19, 2012 Same here..I can do 5+ with elbows out but not even one strict HeSPU with elbows in. A few years ago, on the CF board the results of doing them stomach to wall elbows in, back to wall elbows in, and back to wall heavily arched with wide handplacement. If memory serves, I could do about twice the number of reps as I stepped down in difficulty of progression. It was something like 7, 12, 20ish. Or maybe 5, 10, 20ish. I think you get the point. I just know in recent years, I've generally been able to do anywhere from 3-10 but have never hit past 10 in elbows in, stomach to wall. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now