Straddle Press Handstand
The Press Handstand is one of the most challenging ways to get into the Handstand. You start from a straddle position and pull your legs past your body into the handstand. This exercise requires a high level of strength, flexibility, and stability in the handstand.
Straddle Press Handstand - the correct execution
- Position your hands shoulder-width apart on the parallettes or on the floor
- Bring your feet as close to your hands as possible
- Keep your head between your shoulders and look towards the ground
- Push up with a rounded back and elevate your shoulders towards your ears
- Keep your arms fully extended and distribute your body weight evenly on your hands
- Lean forward on your hands until you can lift your feet off the ground using your tiptoes
- Raise your legs up in as large a circle as possible into the handstand and close your feet when your hips are fully extended
- Extend your spine vertebra by vertebra as you rise into the handstand position
- Try to control the balance using your fingers
The exercise Straddle Press Handstand is intended to be used as a technique exercise.
Which muscles are trained by Straddle Press Handstand?
Secondary trained muscles for Straddle Press Handstand
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Alternative variants of Straddle Press Handstand:
Press Handstand Lifts
The Press Handstand Lifts lift serves as a preliminary exercise for the full Press Handstand, as it gradually builds the necessary shoulder and core strength, as well as balance. The controlled lifting of the legs in the lift helps to solidify the basic compression ability.
Press Handstand Lifts - the correct execution
- Position your hands shoulder-width apart on the parallettes or on the floor
- Bring your feet as close to your hands as possible
- Keep your head between your shoulders and look towards the ground
- Push up with a rounded back and elevate your shoulders towards your ears
- Keep your arms fully extended and distribute your weight evenly on your hands
- Lean forward on your hands until you can lift your feet off the ground using your tiptoes
- Lift your feet off the ground and alternately touch your forearms with your toes
- Shift your weight back and place your feet back on the ground
Press Handstand Raises
Press Handstand Raises focus on lifting the legs. This exercise develops the necessary strength in the shoulders and control in the core and legs.
Press Handstand Raises - the correct execution
- Position your hands shoulder-width apart on the parallettes or on the floor
- Bring your feet as close to your hands as possible
- Keep your head between your shoulders and look towards the ground
- Push up with a rounded back and elevate your shoulders towards your ears
- Keep your arms fully extended and distribute your weight evenly on your hands
- Lean forward on your hands until you can lift your feet off the ground using your tiptoes
- Lift your feet off the ground and alternately touch your forearms with your toes
- Raise your legs up in as large a circle as possible into the handstand and close your feet when your hips are fully extended
- Extend your spine vertebra by vertebra as you rise into the handstand position
- Try to control the balance using your fingers
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