Tag Archives | straddle press

Straddle Press Handstand Drill #5

I’ve been working on various drills lately in order to achieve the straddle press to handstand and one of them is drill #5 explained in this video.

The True Art and Science of Hand Balancing
The True Art and Science of Hand Balancing on Amazon

I start with the straddle position against the ground, which shares similarities with a regular straddle press, without being upside down. I put my back against a pillar to prevent leaning back in order to increase dynamic flexibility, which is the main goal of this drill. From there, just put your fingertips on the ground between thighs and lift your legs above the ground.

You may get some cramps in this position initially, but this move will help you increase that strength-dynamic flexibility which is the main thing you’ll need to perform the press handstand.

As you gradually increase your strength and flexibility, eventually you’ll be able to lift your legs with your hands between your feet and then soon you’ll be able to achieve that press handstand. You can do this drill for reps or time, whichever suits you the best. The results will be the same.

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10 Progressive Bent Arm Handstand Presses

Bent arm handstand presses, of the various sorts we’ll cover below, are an awesome show of strength and skill.

The hard part about that is that they require lots of strength and lots of skill to do. That’s probably part of the allure, but it is also what makes them unattainable for most, unless they spend the dedicated practice required.

The difficult part of the skill equation is that you must balance the whole time while doing these. They’re a far cry from doing handstand pushups against the wall. I would recommend to anyone that really wants to get great at these, to spend your time building a solid free handstand first. I would say until you can hold a handstand consistently for at least 20 seconds that you should build your strength another way, as you focus on that skill. (On that note, my Secrets of the Handstand System will help you get there.)

The difficult part of the strength equation is that they have you handle your entire bodyweight with your upper body strength. If you’re a hundred pound gymnast this may not be a big problem. For the rest of us it is.

I remember working on the frogstand press early in my hand balancing career. Not only was the balance hard but each rep was like a max effort press. This makes it hard to work on the “skill” of the movement when it takes everything you’ve got to do it. And it limits the total reps you can do for practice, whether you make them or not.

All bodyweight exercises need to be progressive. That’s one of the hard parts about these. There is no clear progression. You can’t just unload your bodyweight unfortunately. So what I’ve set out to do in this article is give you ten progressively harder presses to work with.

Note: These are all BENT ARM presses. Straight arm presses are an entirely different animal, requiring more flexibility as well as a different kind of strength to do.

We start with the easiest one. Of course to do this you need to have a minimum of strength and balance. We talked about the balance part. As for strength I would recommend being able to do at least 5 handstand pushups against the wall before starting here.

The order of this list is open for some debate. Due to leverages and other factors some people may find that certain skills are easier than others. But I’ve worked with this awhile to find that it works well for me and others I‘ve trained.

1. Frogstand Press

The frogstand is known by a few different names like the crow in yoga. it’s a basic hand balancing skill that can help you on working towards the handstand. So on that note, its great that its also, the starting place for the bent arm presses. From a frogstand, with the knees on the outsides/backs of the elbows, tip forward more and press up into the handstand.

2. Straddle Press

Usually the straddle press is done with the arms locked out, but that doesn’t mean it can’t also be used in a bent arm variation. Spread your legs fairly wide with the hands placed on the ground. Bend the elbows, taking your full weight onto the hands. Bring the legs around and up as you push up into a handstand.

3. Headstand Pushup

Start in a tripod headstand position with your legs straight overhead. From here press up with the hands until you come to a handstand. To make the press a little easier put the hands a little wider than shoulder width.

Headstand

The starting position for this press.

4. Pike Press

Similar to the straddle press, the only difference in this movement is that you’re legs are kept straight and together. This decreases your leverage, forcing you to counterbalance out further and makes it harder to do.

Bent Arm Pike Press

Just after the start when the legs raise off the ground.

5. Handstand Pushup

Kick up into a handstand with the hands shoulder width apart. Lower down touching your nose to the ground and press back up. This can be done with a straight or a curved back, they just change the angle of the press slightly.

Walking and Jumping On Your HandsWalking and Jumping On Your Hands on Amazon

6. Tuck Press

Start sitting on your knees (seiza position) on the ground. Press your arms into the ground lifting your body off. Tilt forward, bending the arms then press all the way up to a handstand. This move forces you into a lower starting place and is thus harder to do.

The starting position of the tuck pressup.

The starting position of the tuck pressup.

7. Belly Roll Pressup

There is some skill involved in this movement. You need to learn how to use your momentum and make a good transition as you do it. This is best to do on a padded surface. Start on your knees with the hips straight. Roll forward, arching the back. Your hands will come touch the ground above your hips. Use the momentum to help you press up into the handstand.

One of the steps in the belly roll to handstand.

8. Tiger Bend

Start in a forearm stand, that is balanced across the length of your forearms and hands. This requires a curved back position. Shift your weight forward so that you can come onto the hands in the bottom of a freestanding handstand pushup position. Press up. This requires a more narrow stance of the hands and thus requires significantly more strength.

9. Elbow Lever Press

Start in an elbow lever position with the body held horizontal over the ground your weight resting fully on the elbows. Raise the legs up as you start to press with the hands. The hands will need to rotate on the ground to move towards a regular position as you press up.

Elbow Lever

From here press up to a handstand, rotating your hands along the way.

10. Prone Press

Start laying on the ground stomach down. Place your hands by your hips. Lift your whole body and press up to a handstand in much the same way as the lever press. Since you’re starting lower and must support your entire weight, without the elbow support, this one is quite a bit tougher.

This list was made to exist without any tools, like stacked objects or handles. With those added in, you could build out the list a lot further. Also there can be more intermediate steps like playing with hand width more to make each move more or less difficult.

Also note I have not yet personally achieved steps 9 and 10. As I work more towards these I may find some better intermediary steps.

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Amazing Hand Balancing Video

Here’s another video of an amazing hand balancer.

Tumbling Illustrated
Tumbling Illustrated on Amazon

  • The video starts off with 15 straddle L presses to handstand.
  • This is followed by 10 handstand pushups, a half pirouette, then 3 more.
  • Using rotating hand balancing stands a series of elbow lever press to handstands.
  • Front and side splits (including extended).
  • One arm handstands in a variety of positions on the floor and on stands.
  • This is followed by one arm presses and hopping from hand to hand.
  • I don’t think I’ve ever seen the move at the 5:30 mark before (it has to be way harder then the straddle version)
  • A variety of walking, holds, human flag, the grand arch and much more.
  • And it ends with one of the most visually appealing hand balancing stunts.

Hand balancing is not a lost art to this individual. Thanks to Mark for sending me this video.

Good Luck and Good Hand Balancing,
Logan Christopher

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Bent Arm Pressing

Here’s a new video that gives you a tip on training the bent arm pressing, specifically the bent arm straddle press is shown. Of course this would work equally well with any other press.

You can find out much more about bent arm pressing in the Hand Balancing Mastery Course.

Good Luck and Good Hand Balancing,
Logan Christopher

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon
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Straight Arm Press

It’s a skill that has long eluded me. A straight arm press.

With my long limbs, I don’t have the leverage and flexibility to quite get the move. Bent arm presses are easy. Straight arm presses not so much. But I am making progress.

Ultimate Guide to Handstand Pushups
Ultimate Guide to Handstand Pushups on Amazon

There are a number of ways you can work up to this skill. And today I’ll be discussing one which has been a big help.

Straddle Straight Arm PressThe first straight arm press to work on is from a straddle. With the legs spread wide the idea is to bring them out and around as you come up into a handstand.

This skill takes strong arms, particularly the shoulders as you must support your body in a leveraged position. Plus you need the ab and core strength to raise the legs up while holding yourself in space.

As the legs start low, it makes sense that in order to make this move easier, you start off with the legs on a raised platform. From here it’s like starting in the middle of the move. The higher up you go the easier it becomes (that is until a certain point where it just becomes awkward due to the height).

As you improve you ability to raise off the ground in complete control, with no momentum, you can lower the height you start from. Eventually you’ll make it to the ground.

Follow this progression and you’ll be able to do straight arm presses from a straddle. From there you can move onto more difficult progressions.

Good Luck and Good Hand Balancing,
Logan Christopher

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