Over the weekend I had took it upon myself to practice crow stands from the book “Convict Conditioning”. This controlled pose is actually a precursor to learning handstands against the wall and then eventually, hand stand pushups. While I am already capable of doing hand stand push ups, I took it upon myself to actually back up and work on the crow stand to reinforce the fundamental movement pattern necessary for maximizing my hand stand pushup. My hand stand push ups are good, but they are not as “solid” as they should be. Now that I have the book “Convict Conditioning” at my finger tips, I decided that it was best for me to do the correct progressions form move to move in order to execute the hand stand push up correctly and consistently over time.
Now, just what is a crow stand?
I mentioned this lift in my previous blog post. In short, you have to hold yourself up on your arms while positioning your legs on the outside of your elbows. The entire position looks like this.
If you are working up towards your own hand-stand push up, you will want to make sure that you can perform the crow stand before moving up to the next progressions in that body weight movement. The reason for mastering this first is because the crow stand will allow you to combine arm and shoulder strength with balances. You have to support your entire body weight by balancing your weight on your arms. This is crucial before getting into hand stands and eventually, the hand stand pushup. According to “Convict Conditioning”, you can start by practicing this hold for 10 seconds. Once you can hold this pose for 1 minute, you will be able to progress to wall hand stands and a few other movements before reaching the full hand stand push up.
Over the weekend I was able to hold the crow stand longer than before. So far, this is my progress.
I am currently averaging about 10-15 seconds on this hold. The above video shows me holding the crow stand for about 12 seconds. Not bad for a newbie at all! In order to progress though, you have to work up to a full 60 seconds of holding the crow stand (10 seconds is the beginner standard, 30 seconds is an intermediate level of strength, and 60 seconds equates to mastery of the crow stand). I have some work to do yet but so far, I am happy with the progress.
I want to note here that it is important to remain patient through the process of gaining strength. I have a bad habit of “rushing the process” when it comes to getting serious strength gains. What I am learning with “Convict Conditioning” is that you cannot sprint to the end of the finish line when you are mastering your own body. You have to be patient, breathe a little, and allow yourself to adapt to the changes that are occurring in your strength. It’s a humbling experience for sure, but sometimes all we need to do is humble ourselves and enjoy the journey towards our goals! As for me, I’m off to hand stand practice after this minute hold of the crow stand! And I will get there! You can too!
If you are looking for the most comprehensive course in calisthenic training, pick up your copy of “Convict Conditioning” today! It’s the best manual I have come across yet that goes through strategic progressions of body weight exercises that teach you how to master yourself and become stronger than you thought possible. Get “Convict Conditioning” today from Dragon Door!
That’s it for today everyone! Remember to eat smart, train hard, and enjoy your life!
Janelle Pica, RKC