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
- Start in a straddle stance and place your hands shoulder-width apart on the floor in front of your feet
- Bring your feet close to your hands and keep your legs straight
- Keep your head between your arms and look at the floor
- Actively push tall through your shoulders with your back rounded and keep your arms fully straight throughout the movement
- Shift your weight forward onto your hands until your feet lift off the floor without jumping
- Raise your straight legs out to the sides in a wide arc with control, straightening your back and extending your hips as you rise
- Bring your legs together once you are fully upright in the handstand
- Control your balance by adjusting the pressure of your fingers on the floor
- Open your legs into a straddle again and bend at your hips
- Lower your straight legs out to the sides with control until your feet return to the floor in the starting position
Which muscles are trained by Straddle Press Handstand?
Primary trained muscles for Straddle Press Handstand
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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.
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Secondary trained muscles for Straddle Press Handstand
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.
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.
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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
- Place your hands shoulder-width apart on the floor or grip parallettes set shoulder-width apart
- Bring your feet close to your hands and keep your hips high
- Keep your head between your arms and look at the floor
- Actively push tall through your shoulders with your back rounded and keep your arms fully straight throughout the movement
- Shift your weight forward onto your hands and rise onto your tiptoes
- Lift one foot off the floor and touch your toes to the forearm on the same side
- Lift your other foot and touch its toes to the forearm on the same side, so both feet are off the floor at the same time
- Shift your weight back and lower your feet to the floor with control
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
- Place your hands shoulder-width apart on the floor or grip parallettes set shoulder-width apart
- Bring your feet close to your hands and keep your hips high
- Keep your head between your arms and look at the floor
- Actively push tall through your shoulders with your back rounded and keep your arms fully straight throughout the movement
- Shift your weight forward onto your hands and rise onto your tiptoes
- Lift one foot off the floor and touch your toes to the forearm on the same side
- Lift your other foot and touch its toes to the forearm on the same side, so both feet are off the floor at the same time
- Move your feet away from your forearms and raise your straight legs out to the sides in a wide arc with control
- Straighten your back and extend your hips as you rise, bringing your legs together once you are fully upright in the handstand
- Control your balance through finger pressure on the floor or your grip on the parallettes
- Open your legs into a straddle again and bend at your hips
- Lower your straight legs out to the sides with control until your feet return to the floor
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