- So, you wanna learn how to do a press to handstand
but you're a beginner and you don't know where to start.
Well, in this video, I'm gonna teach you everything
that you need to know in order to get started
on mastering this impressive skill.
We are the gym that teaches people how to move
instead of just exercise because we believe
that health is about performance, not just body image.
I couldn't do a press to handstand
only about a year and a half ago
and learning it as an adult was very, very hard.
I'm 40 years old now and I really only started
pursuing my journey in calisthenics and gymnastics
about three years ago.
And what I've found is that a lot of the tutorials
that are out there are really geared towards children,
the way that children learn.
So there's a lot of experts out there,
people that are amazing at this kind of stuff
but when they learnt it as a kid,
they don't understand how to teach it to an adult
and it just wasn't translating.
There's a lot of tutorials that I've seen
where people were just saying, just do this
and your body just doesn't go there,
you just can't get into the position
that they're saying just do this as a beginner.
So I had to learn how to do it as an adult
and now, I know how to teach it to an adult
and that's what I'm gonna show you right now.
So, three things you need to understand
about a press to handstand.
You need to develop flexibility, number one.
So, you need to have a really good pancake.
For a lot of people, I think their standards of a pancake
that you need is a little bit higher
than what I think you need.
The better your pancake,
the easier the press to handstand is,
there's no doubt about that.
I can now get my head down to the floor in a pancake
and that's made it way easier for me.
But I think you can at least start the training
when you can get your back to a 45-degree angle.
That's the first thing I'm gonna show you how to do,
how you develop that level of flexibility.
The second is the skill itself.
So, this is how the workout's gonna progress as well
then we work on the skill.
So, it's basically teaching the nervous system
how to be able to press and compress the body
at the same time.
So by pressing, I mean pushing your hand away
from the ground and by compressing,
I mean by sucking your torso and your legs together
which is what's required to achieve liftoff
on a press to handstand.
And then the last thing that we're gonna do in this workout
is to develop compression strength,
so that's the strength that compresses your body together
like I just described there.
So let's have a look at the mobility component of this.
So, the first thing that we're doing here for our warmup
is called the ostrich walk.
And the ostrich walk is a really good way
to dynamically warm up the hamstrings
and also to increase your flexibility.
So, you can see, I'm quite flexible
so I can easily touch the ground when I do this
but that's not your goal, that's a measurement of success.
Your goal is to have both legs completely straight,
have the majority of your weight on the front leg
and the front foot should step far enough
just that the heel comes in line with the toes
on the back leg.
And then you're just gonna bounce up and down twice
and then take another step and just keep going.
You wanna do this for anywhere from two to five minutes
depending on how cold you are.
Okay, number two, this is a weighted hamstring stretch.
What you're gonna do here is to hold
onto a couple of dumbbells.
It depends on your body weight
but I would recommend starting
between five and 10-kilo dumbbell in each hand
and you can move up to 20 or 30,
you can see in this video I'm using 25-kilo dumbbells.
And what you're gonna do is concentrate
on scapular retraction.
Scapular retraction is where you pull your shoulder blades
back like that, so you're gonna retract the scapula.
We're also gonna get an excessive arch in the back
as you can see me doing in this video
and then we're gonna stretch forward as far as we can go
to get a wicked stretch in the hamstrings
and we're gonna hold this for 30 seconds.
So the next one we're gonna do is a bum elevated pancake.
So what you're gonna do is elevate your bum,
the height that you elevate it
is completely dependent on how flexible you are.
Basically, when you go down in your pancake,
you wanna be able to get your back to a 45-degree angle
to the ground at the end of your range of motion
and then you come back up.
The way you do this
is with a 10-kilo weight plate on your back.
If you're a very light person, maybe under 50 kilos,
maybe you wanna only use a five-kilo plate
but I find most people are okay with the 10-kilo plate.
Then, as you progress, you'll go to a 15 or a 20.
But what we're gonna do, we're gonna do three reps
with the toes pulled back in dorsiflexion
then we're gonna do three reps
with the toes pointed in plantar flexion.
And then at the,
we're gonna do that twice so that's gonna be 12 reps
and at the end of the 12th rep,
we're gonna hold forward for 30 seconds.
When we do this hold, we're going to push our knees down
into the ground and tense our quads,
suck our stomach in so that we're using the muscles
to compress our body as well as the weight
to push us down into that position and hold for 30 seconds.
So, we're gonna do this mobility routine three times through
or until you feel that your body has started to warm up.
So, if you don't feel that your body is warm enough yet,
if your pancake hasn't progressed,
you're gonna need to do more
because if your pancake isn't at a good standard,
there's no chance you're gonna be able to do
the press to handstand that's coming up.
If you don't have the required level of flexibility,
this might be what your entire workout is
because to be honest, if you can't get down
to that 45-degree position of the pancake,
then you're gonna have very little chance
of being able to do the next exercises that are coming up.
There's a couple you might be able to do
but the majority of them,
they require that level of flexibility.
So get working on your flexibility,
do that every single day, six days a week,
always have one rest day.
And hopefully in three to six months,
you should see a significant improvement in your flexibility
and you can get started on this.
So now, we're moving into the strength component
and the first exercise we're gonna do here
is a hanging knee lift.
So you can see, what I'm actually doing here
is pushing away from the bar.
The worst thing you can do here is pull
to try and get you up,
that doesn't help the press to handstand
because in the press to handstand,
we have to develop pushing strength,
so we're trying to push the bar away from us.
And then I'm going to activate my abs,
so I'm gonna switch my abs on,
so you can see from the angle here
that my abs are switching on
and I go into what's called a hollow body
and then I keep the abs switched on, raise my knees up,
try and keep my abs engaged
as I slowly lower my legs back down.
And we're gonna aim for between five
and 10 reps of this one.
If you can do this one easily enough
then we're gonna do the eccentric hanging leg lifts
which is where you raise in the same way
that I just showed you but then you're going to
straighten your legs out in front of you
and lower them down.
And if you can do that well enough,
then we're gonna get the toes right up to the bar
and then we're gonna open
and do a straddle eccentric hanging leg lift.
And we're gonna do only three of these, two or three of them
because we're just preparing the nervous system
for the press to handstand.
So, the next one that we're gonna do
is we're going to do a fit ball pike.
So, the easiest variation of this
is we're gonna start in a push up position on the fit ball
and I'm going to elevate and protract the shoulders
and pike my body, so I'm using my core here
to try and pull my hips over my shoulders.
And what I'm trying to do is get a feeling
of weightlessness in my feet
so that all of the weight comes into my hands
and I feel like I'm ready to get that liftoff
into the press to handstand.
If this is too easy for you,
you can progress to using a medicine ball like this
where you start with either the fit ball
or the medicine ball roughly around the middle of your shin
or just above the ankle and you do the same thing again.
And then the hardest variation
is where you're gonna have your feet on a gymnastic slider
like what we've got here and we'll have a little link here
where you can get these yourself online.
Next, we're gonna do an eccentric press to handstand.
So this is where you're gonna get,
the closer your fingers are to the wall, the harder it is,
but obviously the better it is.
So if you're somebody that's really struggling
with this movement, keep your fingers maybe
anywhere from, I don't know, maybe half a foot away
from the wall but the goal would be to get your fingers
right up to about three or four of your own finger
widths apart from the,
sorry, away from the wall.
And what you're gonna do is you're gonna get up
into a handstand, split your legs open into a straddle
and then you're going to only let the bum touch the wall,
only the bum.
And what we're working on here is the way
that you compress in your hips and roll your hips forward.
So as your legs go down, you wanna roll from your bum
down to your lumbar spine and try and get your feet down
as close to the ground as you can without the lumbar spine,
without the lower back coming off the wall
and definitely not letting any other part
of your body touch the wall.
So, if your head touches the wall
or your shoulders touch the wall, it's a no rep.
If your elbows bend, it's a no rep.
So again, this is a harder movement.
I do still consider this a beginner progression for this,
this is presuming that you already have a handstand.
And if you don't have a handstand,
I really wouldn't be working on a press to handstand,
you wanna be concentrating on getting a handstand first.
But if you can do a handstand,
you should be able to hold yourself in this position
and if you can do that 45-degrees with the pancake,
then we're just gonna work this and we're gonna do
between two and six repetitions of this one.
So, you'll kick up, open your legs
and then go back down as slowly as you can,
keeping your knees completely straight,
trying to point your toes,
trying to tense your quads the whole time,
trying to suck your stomach in
and working that eccentric press to handstand.
And that whole routine that I just showed you,
that's all done as superset,
so you don't take more than about a 10 or 15 second break
between each set and then at the end of it,
you're gonna rest for three minutes.
Now, we've saved the best for last.
This is for sure the part of a press to handstand training
that most people hate.
It is very painful, it's a journey of millimeters,
it's a very humbling experience
and that is compression strength.
And what you're gonna do right at the end of this workout,
we're gonna do three rounds of this compression routine.
So first, we're gonna get into a straddle position.
We're gonna put our fingertips on the ground.
As you get better,
you'll go down to having your palms on the ground
but as beginners, we're gonna start with our fingertips.
The further forward you can lean, the better it is,
the more you can sit upright, the better it's gonna be
and the more you can go into an anterior pelvic tilt
by rocking the pelvis forward,
the more rewarding this is gonna be.
So once you're in position, we're gonna tense the quads,
point the toes and we're gonna lift the legs off the ground
and circle the legs outward for up to 10 repetitions, okay?
So it's the best that you can do, up to 10 repetitions.
Then you're gonna rest for 10 seconds
then you're gonna do the same thing again
but you circle the legs inwards for up to 10 repetitions.
Then we're gonna rest for 10 seconds,
you can shake your legs,
then we're gonna do up to 10 straddle lifts
which is just straight up and down.
Then we're gonna rest for 10 seconds,
bring the legs together and do the same thing again
but just in a pike position.
This time, we're gonna do up to 30 repetitions,
we're gonna try and get 30 repetitions done.
As soon as you finish this,
you're gonna do your best pancake.
So if that means that you need to elevate your bum again,
you'll do that.
And we go back, grab the weight and we're gonna lean forward
and try and do our best pancake.
So, 10 to 12 reps, and then a 30-second hold at the end.
Once you're finished, you can rest for two to three minutes
and repeat that routine three times.
And that is the end of your beginner
press to handstand workout.
You're gonna wanna do this two times a week
with at least a two or three day break between them.
We do this as part of our straight arm strength day
which means we do it on Wednesday and Saturday at Unity Gym.
You really need that much rest
between each time you do this.
The mobility component, you can do six days a week
and I actually highly recommend that,
that you do the first part of this workout six days a week
to really get your pancake going,
that's a really important thing.
You can also work your handstand,
probably, you can work your handstand
six days a week as well
as long as you're not getting pain in your wrists
or your shoulders or anything.
But that is the routine that I used to get started
on my press to handstand as an adult
and that is what got me to where I am today
being able to do a full press to handstand.
Now, if you haven't seen it
and you're a little bit advanced from this
and you wanna check out a more advanced
press to handstand routine, have a look at the video,
we'll link it in the description here
and you can see a more advanced press to handstand routine
that I've been working on currently at the moment.
Enjoy guys, it's a game of millimeters,
it's gonna take time, don't give up,
no matter what happens don't give up,
just keep working at it
and eventually you will nail that press to handstand.
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