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This is day 6 of our Tim Ferriss prison series<\/a> where we will finish covering the\u00a06 core movements of\u00a0Convict Conditioning<\/a>.<\/p>\n Here is a summary of the 6 \u201cCore Movements\u201d<\/strong>\u00a0with links to what we have covered so far.<\/p>\n Today, we are going to focus on the sixth and final movement of “The Big Six Movements”:<\/strong><\/p>\n This is meant to be a supplement to Convict Conditioning<\/a>\u00a0as it is imperative to understand the correct implementation of each movement and the history behind them.<\/p>\n <\/p>\n As a bonus, you can download the portable Convict Conditioning\u00a0Wall Chart Bundle<\/a>\u00a0(zip file).<\/strong><\/p>\n <\/p>\n The following are excerpts from the book<\/a>:<\/p>\n It’s hard to think of any body part more associated with pure masculinity than the shoulders.<\/p>\n Since Atlas held the heavens aloft on his, men have inherently understood the connection between shoulders and strength.<\/p>\n The primary muscles of the shoulder, the deltoids, transmit the force of the major torso muscles in virtually all powerful arm movements- therefore, if the shoulders are weak, the whole upper body is weak by default.<\/p>\n Broad shoulders project an image of power and physical superiority unmatched by any other visual quality a physique can possess.<\/p>\n Let’s take a moment to examine the two worst offenders when it comes to shoulder pain and\u00a0injuries;<\/p>\n “Proper” form on these movements requires that the elbows are kept out to the side-to activate the major muscles.<\/p>\n On shoulder presses in particular, the elbows are supposed to be kept out to the side, supposedly to activate the side head of the deltoids. <\/strong><\/p>\n This is why the press-behind-neck was invented-the path of the bar behind the neck literally forces the elbows out to the side.<\/p>\n It’s actually quite hard not to keep the elbows flared out when pressing a straight bar, particularly if you are using a wide grip-which is one of the reason wide grips are favored for shoulder presses.<\/p>\n The bench press is no better<\/strong>. The action of the weight coming down on the chest inevitably forces the elbows away from the body. In a bodybuilding coritext, it is usually considered “perfect” form to keep the elbows right out from the torso, nearly in line with the collarbones.<\/p>\n This is supposed to activate the pectorals more. In all presses, a “full range of motion” Is normally advised. This means that the bar touches the body, before being pushed away until the arms are extended, or nearly so.<\/p>\n In particular, these two major elements\u00a0of “good” form are incredibly artificial in terms of human biomechanics:<\/p>\n How do I justify the statement that these two respects are unnatural?<\/p>\n Perhaps the best way to\u00a0understand how the human body is naturally meant to move is to look at how humans instinctively\u00a0move.<\/p>\n Let’s try to find an everyday movement similar to the shoulder press. Look at a father\u00a0picking up his child. You’ll notice that in instinctive upwards-pushing movements, the elbows are\u00a0not splayed out-they are kept forwards.<\/p>\n In fact, if you ask anybody to hold something up overhead,\u00a0if their positioning allows it, they will always keep their elbows forwards. Splaying the\u00a0elbows out to the side is totally unnatural. So is pushing from the point of contact.<\/p>\n Think of an\u00a0instinctive movement similar to the bench press; perhaps pushing a broken-down car, or shoving\u00a0an attacker away.<\/p>\n In neither instance would you bring the object you are pushing to your chest\u00a0first. You’d begin the movement with your elbows only bent about halfway.<\/p>\n The body naturally\u00a0understands that its own structure has more strength and stability that way.<\/p>\n If we lifted weights as we instinctively moved, there would be virtually no chronic injuries in the\u00a0gym. But we are too “smart” for that.<\/p>\n We force our bodies into artificial positions they never\u00a0evolved to accommodate; certainly not progressively and with heavy poundages. And then we\u00a0wonder why we have to live with pain!<\/p>\n As soon as somebody has a shoulder problem in the gym, they will immediately gain relief\u00a0by reducing their range of motion by about half-by only doing the top half of the exercise, the\u00a0portion nearest lockout.<\/p>\n During the handstand pushup, the body instinctively positions itself in a position healthiest to\u00a0the shoulders.<\/p>\n The elbows are invariably kept inside the torso, opposite the chest muscles-pushing\u00a0them out to the side feels very strange and makes balancing almost impossible, because the\u00a0body wants to fall forwards in this position.<\/p>\n The handstand pushup would be an important technique in the pantheon of training exercises,\u00a0provided it simply trained the shoulders without causing injury.<\/p>\n But it gives so much more, it’s\u00a0almost beyond belief.<\/p>\n [note note_color=”#c5e3fa”]Beginners are advised to master\u00a0close pushups, Step 6 of the regular pushup series<\/a> before even beginning Step 1 of\u00a0the handstand pushup series. Doing so will condition your hands, forearms and shoulder girdle to\u00a0the rigors of supporting the entire bodyweight.\u00a0Mastering uneven pushups (Step 7)<\/a> will also\u00a0strengthen your rotator cuffs and help to iron out any pre-existing shoulder problems before you\u00a0attempt to support your entire bodyweight in the inverse position.<\/strong>[\/note]<\/p>\n <\/p>\n\n
<\/a>Movement Six: Handstand Pushups<\/strong><\/h3>\n
Why You Should do Handstand Pushups- A Note From The Book: by Coach Paul Wade<\/h2>\n
Healthy and Powerful Shoulders<\/h2>\n
But we train them all wrong and this leads to injuries<\/h2>\n
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These movements and their variants are unnatural<\/h2>\n
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The Solution: The Handstand Pushup<\/h3>\n
Strength, muscle, agility, and health-all in one exercise<\/h2>\n
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Now, onto the ten steps.<\/h2>\n