STRADDLE PRESS TO HANDSTAND:

Pre-requisite: Top should master a correct straddle and handstand position, and can do a flat straddle
stretch, pike-straddle stretch and middle splits before learning straddle press to handstand.
Recommendation: Coach spots until athlete can perform exercise by themselves. Change “set” amount
to fit athlete’s level.

Exercise: Description: Sets:

Top starts with hands and feet on floor 3x30
in straddled-pike. Hands and toes close
together or on same line. Top presses
legs up though middle splits to
handstand, holds handstand, then
slowly lowers legs through middle splits
back down to floor. Repeat

Coach: Check top is not jumping,

planging shoulders forward, arching
back, or bending arms/legs.
Top starts in handstand, slowly lowers 3x10
legs through middle splits, going as low
as they can without touching their toes
on the floor, holds, then slowly lifts legs
back through middle splits to
handstand. Repeat.

Coach: Check top is not planging

shoulders forward, arching back, or
bending arms/legs.

Top rolls back to shoulders with toes 3x5

pointed towards ceiling and hips in. Top Hold 10
then rolls forward, reaches through legs sec. each
and pushes up to straddle position
without touching toes on floor. Repeat.

Coach: Check toes do not touch floor

during entire exercise. Add a small mat
under feet to make exercise harder
however, hips should be horizontal in
line with toes. Make sure hands are flat
and fingers point forward.
Top rolls back to shoulder stand with 3x5
toes pointed towards ceiling and hips in. Hold 10
Top then rolls forward, reaches through sec. each
legs and pushes up to pike position
without touching toes on floor. Repeat.

Coach: Check toes do not touch floor

during entire exercise. Add a small mat
under feet to make exercise harder
however, hips should be horizontal in
line with toes.
Top rolls back to shoulder stand with 3x10
toes pointed towards ceiling and hips in.
Top then rolls forward, reaches through
legs, pushes up to straddle position,
continues through straddle without
touching toes on floor, presses legs up
through middle split to handstand,
holds, then slowly presses legs back
through middle splits to straddle
position and rolls back to shoulder
stand. Repeat.

Coach: Check toes do not touch floor

during entire exercise. This exercise
should add some momentum to the
press hower check top is not “swinging”
through position.
Top starts in tuck position, while 3x15
maintaing tuck position, presses hips up
to tucked handstand, holds, then slowly
lowers hips back to tuck position.
Repeat.

Coach: Check shoulders do not plange,

arms stay straight, back doesn’t arch
and top maintains tuck position.
Top starts in straddle position, while 3x15
maintaing straddle position, presses
hips up to straddled handstand, holds,
then slowly lowers hips back to straddle
position. Repeat.

Coach: Check shoulders do not plange,

arms stay straight, back doesn’t arch
and top maintains straddle position.
Top pushes up to straddle position, 3x10
holds, continues through straddle
without touching toes on floor, presses
legs up through middle split to
handstand, holds, then slowly presses
legs back through middle splits to
 straddle position. Repeat.

Coach: Check top is not planging

shoulders forward, arching back, or
bending arms/legs.
Top pushes up to straddle position, 3x5
STOP STOP holds, continues through straddle
without touching toes on floor, stops in
middle of press and holds, then presses
legs up through middle split to
handstand, holds, then slowly presses
legs down through middle splits, stops
in middle of press and holds, then
finishes to straddle position. Repeat.

Coach: Check top is not planging

shoulders forward, arching back,
touching toes on floor or bending
arms/legs.
Top starts in pike position, while 3x15
maintaing pike position, presses hips up
to piked handstand, holds, then slowly
lowers hips back to pike position.
Repeat.

Coach: Check shoulders do not plange,

arms stay straight, back doesn’t arch
and top maintains pike position.
Top starts in pike position, while 3x10
maintaing pike position, presses hips up
to front pike position, holds, then slowly
brings hips back to pike position, holds,
then presses hips to piked handstand,
holds, then slowly lowers hips back to
pike position. Repeat.

Coach: Check shoulders do not plange,

arms stay straight, back doesn’t arch
and top maintains pike position.
Top starts in pike position, while 3x10
maintaing pike position, presses hips up
to piked handstand, after hips are over
shoulders, top lifts legs up to handstand
position, holds, then slowly lowers legs
back to piked handstand keeping hips
over shoulders and back flat, then
lowers hips back to pike position.
Repeat.

Coach: Check shoulders do not plange,

arms stay straight, and back doesn’t
arch.
Stretches:

1. 2. 3. 4
.
The above stretches are specific for press handstand: 1. Middles splits with top laying on floor,
2. Straddle stretch “pancake”, 3. Pike-straddle stretch, 4. Pike stretch.

Coach: Check top’s knees are straight, knees/legs face up-wards, and entire chest and stomach, including lower
stomach touches the floor.

Top starts on back, while curling back sits up and straddles legs, top motions through pike-straddle stretch,
straddle stretch, middle splits, and ends on stomach with feet together. Top reverses order (trying not to use
hands) going through all stretches again until finishing on back. Repeat.

Coach: Check tops knees and toes are straight and pointed. Top should maintain a flat back, not arching. If top can
do stretch easily; make exercise more challenging by putting a mat under each foot.

Top lays on stomach with arms by ears, coach stands over top, lifts both arms with one hand and gently puts small
amount of pressure on tops shoulders with other hand.

Coach: Be very gentle when stretching top’s shoulders. Coach can also do the same stretch one arm at a time.

By Marie Annonson, Head Coach, West Coast Training Center