Sure, here's a basic routine to help you start working on a press handstand:
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Warm-up: Start with some light cardio to get your blood flowing, followed by joint mobility exercises and dynamic stretches.
Core Strengthening: Focus on exercises that target your core muscles, such as leg raises, hanging knee raises, and hollow body holds.
Shoulder Mobility and Strength: Incorporate exercises like shoulder dislocates, pike push-ups, and handstand wall walks to improve your shoulder stability and strength.
Pike Compression: Work on your pike compression by practicing seated pike leg lifts and pike stretches. This will help you achieve the required flexibility for the press handstand.
Wall Handstand Holds: Spend time practicing your handstand against a wall. Focus on maintaining a straight body line and engaging your core muscles.
Tuck Handstand Press: Practice the tuck handstand press by bending at the hips and bringing your knees towards your chest as you press up into a handstand. Start with assistance from a spotter or a wall.
Straddle Handstand Press: Once you're comfortable with the tuck press, progress to the straddle press. Open your legs into a straddle position while pressing up to the handstand.
Full Press Handstand: As you become more advanced, work on achieving a full press handstand by smoothly lifting your legs into the handstand position without tucking or straddling.
Cooldown and Stretching: Finish your routine with static stretches for your shoulders, hamstrings, and hip flexors to prevent muscle tightness.
Remember, consistency and
patience are key when working on press handstands. It's important to gradually build strength, flexibility, and balance over time. If you're new to this skill, consider seeking guidance from a qualified coach to ensure proper technique and progression.
Nice tips
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