How to Press to Handstand

Рет қаралды 32,859

Күн бұрын

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The Press to Handstand is without a doubt one of the most desired moves when it comes to handstands, yoga, calisthenics or any movement category related to gymnastics. Not only is it a beautiful and elegant way to get up into the handstand whilst staying in full control but also can the press to handstand be great for conditioning training and to improve overall coordination and body awareness.
First up, before really discussing anything here we need to set 1 thing clear: The Press to Handstand comes in many different forms. Bent arm, straight arm, with legs together, from a stalder, etc, etc, etc… While the technical details and training approaches can be applied to the bent arm press to handstand and the stalder press I will be focusing on the regular straight arm straddle Press to Handstand from a Standing position here.
The press to handstand consists of 3 parts. We have the take off, the compression period and the unrolling into the handstand. The better you get at separating these parts from another the easier and the more efficient your press will get.
A good press should be gentle on the wrists and does not need a lot of space. If you have to lean your shoulders far towards the front in order to get the hips up you are not compressing enough. You are forced to planche your way up into the handstand. This is a cool skill if you are super strong but again not the goal of today’s exercise.
When you first start training for the press it feels absolutely impossible to get off the floor or up into the handstand. If you practice handstands a bit and someone asks you to do a press to handstand this usually feels like an absolute joke to the world. Breaking the movement up into separate parts and drills as described above usually helps quite a lot.
One of the best things that you can do for your press to handstand is to do slow negatives. From a handstand lower down. Start by lowering your feet to a table. You will basically do part 3 only. Keep your hands, shoulders and hips perfectly aligned and just bring the feet down to the table. Once this is stable and coordinated properly add part 2 in the reverse mix. Pull the feet down as much as possible without moving the shoulders towards the front. Then when you think you can not go any lower pull a tiny bit harder before finally leaning the shoulders in front and dipping the hips and feet towards the floor.
The goal is to make it down whilst staying in full control. In an ideal world you will touch the floor with the nail of your bog foot only and stay there for a moment. This of course will not be possible at first. At some point throughout the movement you will feel as if you are losing control. Here you have to resist! At the moment do not think of lowering anymore. Simply focus on freezing at this sticking point. Gravity will take care of the rest. Don’t worry 😉
#presstohandstand #straddlepress
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Timestamps
00:00:00 How to Press to Handstand
00:01:28 Part 1 - Take Off
00:02:23 Part 2 - Compression
00:04:53 Part 3 - Unrolling
00:05:31 What you have to train

Пікірлер: 48

@aleksanderkrupa4305 5 ай бұрын

How do you have so few subs, you literally put out something new when thousands of those tutorial already exist. Wishing you the best, you'll go far with that quality content! Now off to apply these cues and maybe finally get my press after years of being able to do multiple HSPU and 90degrees 😆

@maudebernardet9346 6 ай бұрын

Hi coach, thank you for your videos and podcasts !

@GalaxyGazer929 6 ай бұрын

Thanks for wonderful explanation

@Lucas_SM_Gymnasthenics 6 ай бұрын

That straddle planche press was clean! Thats my Next goal. Im pretty efficient at press to Handstand, but I Will keep training them always because I just love them they are so fun and beautiful. Your breakdown of the skill was so good even though I already knew a thing or two about this skill.

@SchnattaLieschen 6 ай бұрын

Great breakdown!!

@ronanhughes9498 6 ай бұрын

Brilliant ...thanks Coach

@ncso6553 6 ай бұрын

Don't understand why you don't have more subscribers when you see the quality of your videos. You are the best. Thank you 🙏

@GalaxyGazer929 5 ай бұрын

As a beginner, I think I understand why he doesn't have more subscribers. His contnent is undoubtedly topnotch but targets mostly intermediate to advanced audience. As a beginner, i keep rewattching parts of video 3-4 times to understand what he is referring to. I doubt if all beginners would do that they might be just dropping off.

@faysoufox 6 ай бұрын

Great content, thank you

@azadimx8174 6 ай бұрын

amazing bro

@MarincaGheorghe 6 ай бұрын

That is a great explanation. Tnx !

@CoachBachmann 6 ай бұрын

Thank you!

@user-xs4cw3tf1r 6 ай бұрын

Coach Bachman, thank you so much for another detailed video. Should we expect the same detailed lesson on stretching and opening shoulders for One arm handstand?)

@CoachBachmann 6 ай бұрын

You can expect the same detailed lessons and much more on all subjects! The list is long and we will tackle it one lesson at the time :)

@michaelsmith3069 6 ай бұрын

Really great video

@CoachBachmann 6 ай бұрын

Thank you Michael

@user-en3sf9ji2y 6 ай бұрын

Thank you for the explanation. I got a good 1 and 2 phase and I fins it easy to keep the toes floating (I can also constantly press all the presses) but I find 3rd phase a bit tricky coz when I pull the legs up I pike at the hips and my chest sticks out. What do you think?

@CoachBachmann 6 ай бұрын

The problem here for you is the same as with your slide away. You are very flexible but lacking strength. If you like with your chest sticking out your shoulders are far too open. You have to close them a bit. This will then require you to use more strength to get up. A prerequisite for part 3 is the slide away!

@misscoccinell9659 6 ай бұрын

@CoachBachmann when you say at 3.54 to go towards an anterior pelvis tilt, i just want to make sure I understand this correctly because i was convinced that I should really avoid the anterior pelvic tilt in HST and variations apart from hollow back stuff and in the examples shown it doesn’t look really pronounced so I understand it’s more like a direction, a subtle shift that is not necessarily visible right? Thank you for your amazing tips also. You’re helping me realize at my lil level my life long dream of being closer to a circus artist haha 😃

@CoachBachmann 6 ай бұрын

So 98% of us can pull full power into the anterior pelvic tilt because most of us are not flexible enough to actually get the lower back to arch with the feet close to the wrists. All this engagement will do is pulling the hips further up on top of the hands. Going into the apt is more a mental cue to engage the lower back muscles

@user-xl1do6vq9d 6 ай бұрын

Can you please make a video on how to do hollow back handstand

@CoachBachmann 6 ай бұрын

Absolutely! I’ve got one planned for sure!

@ivannunez8382 6 ай бұрын

Thank you for this video. Do you recommend each step individually and only moving on when we've mastered step 1? Or can we simultaneously train steps 1 and 2? I am currently someone who is lacking the mobility. I can hold a handstand for about 45 seconds

@CoachBachmann 6 ай бұрын

Train all steps separately and simultaneously. The idea is to get as good as possible at each but at the end of the day you will have to work with what ever you have. A lack of hamstring mobility is a bit of a bottle neck for the press but you can still make it work using no more shoulder strength

@donotask8243 5 ай бұрын

Great video, keep it up! I missed some music in the background and maybe to much echo. 😉

@tiagopiresabud4154 6 ай бұрын

Great explanation! I have one question: in the end of part two, should we aim to have an anterior pelvic tilt, with slight arching of the back? Or should we focus on keeping the posterior pelvic tilt throughout the moviment? Thanks!

@CoachBachmann 6 ай бұрын

At the end of part 2 you absolutely want to push for an anterior pelvic tilt and with that a slight arch in the lower back. If you would keep your back rounded during part 3 when the legs come around you would always end up in a slight planche

@tiagopiresabud4154 6 ай бұрын

@@CoachBachmann It seems I can do the handstand press relying on planche strength then. I'll focus on this issue to try to clean my form. Thanks for clarifying this topic!

@J_Saiyan 5 ай бұрын

what software you using for the line annotations in your videos bro? Great video

@CoachBachmann 5 ай бұрын

It’s a mix of premiere pro and after effects!

@Dricon1997 6 ай бұрын

My problems with this are my wrists hurting, shoulders still weak, hamstrings aching when lowering down (progressing slowly currently down to my knuckles atm). This would be such a cool skill! I also really want to successfully do planche push ups and handstand push ups. Too bad they're super difficult to learn and master.

@Kaushik6570 6 ай бұрын

Hey coach, i have good hamstring flexibility (can reach head to shin) and I'm also working on my handstand, but im kind of scared to kick up since I always fall over. Should i start working on the press since it is more controlled or to work on the kick ups?

@CoachBachmann 6 ай бұрын

Absolutely start working on the press. Not necessary because it’s a more reliable way to get up into the handstand as it will take quite some time to get comfortable enough to get advantages from the press mount but training for the press will help you greatly improve shoulder strength, upside down awareness and control and all over confidence!

@dudleydooright 6 ай бұрын

Do you think it's possible to develop the shoulder mobility for this if someone is severely lacking? If I stand with my lower back against the wall and try to raise my arms, they're a good foot from the wall ( a consequence of too many years bench pressing without anything functional exercises, I suspect ). My plan is to spend every day this year working on stretching/mobility and hoping that would lead me to have enough shoulder mobility to learn the handstand next year. I guess I'm just wondering if you've ever worked w/ someone whose shoulder mobility is really bad.. and they finally got there? Surprisingly, my hip mobility isn't too bad. I'm less than a foot away from touching my head on the ground in a pancake (keeping a straight back and after stretching a bit). Shoulder though... Sheesh. What a mess.

@CoachBachmann 6 ай бұрын

Yes. Easy as that ;) worked with many people who had insufficient shoulder mobility. Worked with a few that had very terrible shoulder mobility. We succeeded either way. Stretch, strengthen and work on activation/coordination. You’ll get there

@dudleydooright 6 ай бұрын

@@CoachBachmann Thank you!!

@GalaxyGazer929 6 ай бұрын

Please make more such long form technique break down videos.

@CoachBachmann 6 ай бұрын

I can absolutely do that!! What are you most interested in for the next topic?

@GalaxyGazer929 6 ай бұрын

@@CoachBachmann How to get off the wall and balance the handstand. (not the endurance) just balance. I haven't come across any video on KZfaq video which breaks down what happens when you just get your feet off the wall (while facing it). How to control the weight? What exactly is happening there? What are the common mistakes? How to fix them? How to train to get first 5 sec off the wall ? Thanks for doing wonderful work and thanks a lot for responding. 😄

@CoachBachmann 6 ай бұрын

@@GalaxyGazer929 exactly this is actually part of the January line up. Small and funny world

@GalaxyGazer929 6 ай бұрын

@@CoachBachmann Eagerly for the notification then! 😃

@andreyzhiltsov2641 6 ай бұрын

Pancake stretch please (to make press to handstand easier)

@monkeyability 6 ай бұрын

Tienes idioma Español?

@CoachBachmann 6 ай бұрын

I’m sorry. Currently everything is in English but stay tuned. I’m actually working on a separate page with dubbed versions of everything. So Spanish maybe mid/end of January?!