Physical Preparation for Press Handstands

1. STRENGTHENING HIP FLEXORS

Straddle sit

• Single leg lift pulses – left leg + hold

• Single leg lift pulses – right leg + hold

• Double leg lift pulses + hold

Pike sit

• Single leg lift pulses – left leg + hold

• Single leg lift pulses – right leg + hold

• Double leg lift pulses + hold

Static holds

• Clear tuck hold

• Clear straddle hold

• Clear pike hold

• Tucked planche

2. PHYSICAL PREPARATION

Core Strength

• Laying flat v-snaps

• Straddle snaps

• Single leg snaps

• Straddle rolls

• Hanging leg raises

• Front support hold with feet on fitness ball

• Ab roll outs with ab wheel

• Straddle In’s and out’s with sliders – start in front support, slide feet to standing straddle on sliders

• Pike In’s and out’s with sliders – start in front support, slide feet to standing pike on sliders

• Pike In’s and out’s with feet on fitness ball

Upper Body Strength

• Seated straddle lifts

• Shoulder stretches – work those shoulders to OPEN

• Handstand hold

• Single arm handstand hold

• Support holds

• Push-ups (elbows out) à engage pec, tricep and deltoid muscles

3. HANDSTAND PREPARATION

Static Holds – against wall or other flat vertical surface

• Tucked handstand (knees against wall)

• Straddle handstand (legs against wall – toes pointing down)

• Piked handstand (feet against wall)

• Flat handstand*

Dynamic exercises

• Tuck Press to tucked handstand

• Straddle Press to straddled handstand

• Piked Press to piked handstand

• Rebound tuck to handstand

• Rebound straddle to handstand

• Rebound pike to handstand

• Straddle press down from handstand to clear straddle

Paralette work

• Clear tuck, straddle and pike holds

• Planche holds

• Clear pike to pike stand (place a small box behind feet)