Gymnasts ask us all the time, “how can I improve my press handstand?”. The press handstand is a very challenging skill that requires a LOT of strength and flexibility. Many gymnasts have a difficult time mastering this skill, but it’s also one that they should really work on mastering for several reasons. For example, the press handstand is really an essential building block skill.
The press handstand is actually one of only 6 Physical Abilities USA Gymnastics looks at in their Talent Opportunity Program, which is a program that identifies young gymnasts who they believe will really excel in the sport. It’s a skill that will help your gymnast learn how to perform a cast handstand on bars and higher level mounts on beam. So, let’s check out our 6 favorite drills that you can consistently do at home to help you improve your press handstand!
What you will need
- A little space
- 1 hand dumbbell weight (or something that’s a little heavier like a can of soup or a water bottle)
- A wall (optional)
- A yoga ball
Starting Position Variations in this video
There are two starting positions for press handstands that we are going to focus on in this video:
- A straddle standing position
- A straddle sitting position
We recommend mastering a standing straddle press handstand before upgrading to a sitting straddle press handstand. Luckily, all of these drills will help you improve BOTH types of press handstands.
Exercise Drills
Exercise Drill 1 – Straddle Walks
Start in a standing straddle position with your hands slightly in front of you in an “open shoulder” position. You’re going to shift your body weight through your shoulders, leaning forward over your hands in a “handstand” position. As you shift your weight, you will raise your feet off of the ground a tiny bit and “walk” forward a step. “Walk” your hands out again into the open shoulder position and repeat.
You’re going to do 10 steps x 3 sets of these, with a 30 sec rest between sets
Exercise Drill 2 – Plank Holds
Start in an elbow plank position. Make sure that your shoulders are at a 90º angle above your elbows, and elbows at a 90º angle with arms straight out in front of you. Make sure that you maintain a nice, tight, slightly hollow position throughout the whole 30 seconds.
You’re going to do 30 second holds x 4 sets of these, with a 20 sec rest between sets
Exercise Drill 3 – Straddle Hold
For these you will start in a sitting straddle position. Put your hands in front of you, shoulder width apart. Lean forward onto your hands, shifting your weight from sitting on your bottom, to through your shoulders and hands. These should start to get hard around 5 seconds, but if you’re still going strong at 5 seconds, increase the duration to 15 seconds for each rep instead of the suggested 10 seconds.
You’re going to do 10 second holds x 4 sets of these, with a 30 sec rest between sets
Exercise Drill 4 – Weighted Arm Raises
You will do these in standing with your knees very slightly bent. You’ll hold onto your weight, can, water bottle, etc horizontally between your hands, with your arms straight out in front of you. You can do this either standing against a wall or not, it’s up to you, however if you choose to do it not against a wall, make sure you maintain a good posture with your back and core – keep them tight so that you aren’t swaying with the movement of your weighted raises so that the muscles worked are in your arms, not your back/core. Start with the weight resting on your thighs and slowly raise your arms up all of the way against your ears in a 180º angle. If you can’t quite raise them all of the way up to your ears (180º angle), then go ahead and grab a lighter weight so that you can.
You’re going to do 10 reps x 4 sets of these, with a 10 sec rest between sets
Exercise Drill 5 – Pike Drag Ups with Yoga Ball
This is where you will need a yoga ball.
Start in a push up position with your shins on top of the yoga ball. Shift your weight forward through/over your shoulders and hands, until your shoulders are over your hands and you are in a pike position. The goal is to bring your bottom above your head. You will only be able to do this if you correctly shift your weight through your shoulders onto your hands while maintaining a tight, slightly hollow position.
You’re going to do 10 reps x 4 sets of these, with a 15 sec rest between sets
Exercise Drill 6 – Straddle Stand Lowers
For this drill, you will start in a straddle stand. You’re going to shift forward through your shoulders over your hands. While maintaining a nice, tight, slightly hollow body position, as your feet raise up off of the ground, control your body and lower down into a sitting straddle hold position before sitting down fully. This one takes a lot of control, so don’t get discouraged if you can’t do it right away, keep trying! Stand back up and repeat.
You’re going to do 5 reps x 4 sets of these, with a 20-30 sec rest between sets
Check out our new Press Handstand Training Packet:
We hope you’ve found this workout helpful and can’t wait to hear about your progress with your press handstand from it!
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