Learning a press handstand is challenging and time-consuming, and for most people, dedicating hours every day and week can be tough. So, I asked myself, what’s one thing I would focus on if I were in that position?
If you’re looking for a simple and effective way to learn the press handstand with limited time, this approach might help you.
prerequisites
There are a couple of prerequisites for this exercise to work effectively:
A 30s-60s chest-to-wall handstand and a 10s-20s freestanding handstand.
The flexibility to perform an elbow-to-floor straddle forward bend.
What you’ll need
You’ll need a surface about hip height to start, but you can begin with something higher or use a wall if necessary.
Press Handstand with Legs Horizontal (using elevated surface)
Place your hands on the floor near the elevated surface and rest your legs on it, keeping them as wide apart as possible. Only your toes should be touching the surface, with your knees off. This is your starting position.
The Execution
From here, begin to walk your feet forward without letting your shoulders move too far forward. A little forward lean is okay. Continue moving until your hips go past your shoulders.
As you move further, you’ll notice your legs becoming lighter. If you move your hips far enough forward, your legs will naturally lift off the surface.
Try holding this position for up to 5 seconds to ensure control.
Once you can do this consistently, begin lifting your legs all the way into a handstand.
After you successfully complete 5 consistent reps, lower the surface to a height where you can still manage at least one rep. Build up to 5 consistent reps again before lowering the surface further. Continue this process until you reach the floor.
Wall Variation
If you’re still working on holding a consistent handstand, you can practice this against the wall with your legs on a box.
I hope this helps you achieve your first press handstand. Feel free to reach out if you have any questions about the exercise!
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