All to often it's the weightlifting movements that get all the attention. When the gymnastic movements are more difficult and take more time to develop.
The press to handstand is not a difficult movement for a high level gymnast but for us regular folks it's dang difficult. Here are 15 drills posted by CrossFit Gymnastics to help develop the press to handstand.
#15DaysCFGpress IT HAS BEGUN - 15 days of PRESS TO HANDSTAND DRILLS 🙌🏼 Day 1/15 💥HOLLOW BODY PLANK SLIDERS💥 👉🏼this is a great place to start to learn how to stack shoulders over wrists...eventually hips will follow the sequence. If you don't have a frisbee or furniture sliders - a clipboard works too. 1️⃣ important to maintain a "cat-back" position and tuck pelvis under by squeezing butt -- think banana shape 🍌 for your body 😜 2️⃣ movement is initiated through shoulders GUIDELINE (rest approx 20-40sec between sets) 💥beginner try 4 sets x 10sec 💥 RX try 5 sets x 15sec 💥 RX+ try 6 sets x 20sec IF FORM STARTS TO FAIL THEN STOP - REST AND RESTART #cfgymnastics #cfg #crossfittraining @crossfittraining
#15DaysCFGpress Day 2/15 💥 STRADDLE JUMP/DRAG/FLOAT PRESS💥 👉🏼 lead #cfg coach @nicolezapoli Demo'd this for us a while back. This is helping us transfer weight slowly. 1️⃣start in straddle position w hands flat and fingers spread. 2️⃣ shift weight to fingers while pressing through the floor and bringing ribs to belly button (hollow). 3️⃣ as weight transfers you will either take a slight hop or drag toes...ideally working up to lifting by slowly getting to toes then "lifting" feet by pressing down thru ground and shifting weight - so you get more "stacked" GUIDELINES 💥beginner 3sets x 5 (start w jump...then move to next progression if possible in each set) 💥 RX 4 sets x 6 (drag/float) 💥 RX+ 4-5 sets x 8 (float)
#15DaysCFGpress Day 3/15 💥"Complex" HOLLOW PLANK "BLOCKING" w PRESS/JUMP TO PLATE💥 👉🏼 the blocking drill teaches you how to "press through the ground" to allow you to succeed in first part of press 👉🏼the press to plate will continue working the strength portion and leaning hips over hands -- if you can't "press" you can do a slight jump 1️⃣ start w hollow "cat back" 🐱 position and make sure you do NOT bend elbows to block and pop -- it is generated through shoulders and "pushing" down through ground. 2️⃣ then head into next part of complex which is pressing to straddle - shift weight to fingers and use core to lift hips high. GUIDELINES 💥try 5 sets of max effort💥 Rest approx 1-2min between sets
#15DaysCFGpress Day 4/15 💥BOX PRESS TUCK UPS💥 Let's start pressing a bit today 🙌🏼 👉🏼the higher the box the easy it is - do NOT jump into position - just stack box higher to help more. Tuck position is a great way to learn press - it keeps your body as compact as possible. 1️⃣stay in tight tuck and lean to fingers - then let Scaps touch wall and slowly shoulders and hips stack over wrists. 2️⃣ return same way you came up. GUIDELINE (press up /then down is 1 rep) 💥beginner 1set x 8-14 presses (so you're doing singles - paying attention to slow and controlled ) 💥RX 4sets x 4 presses 💥RX+ 5sets x 5presses #crossfittraining #presstohandstand #cfg #cfgymnastics #gymnasty
#15DaysCFGpress Day 5/15 💥V-UP STRADDLE-UP CONDITIONING 💥 👉🏼we told you not everything would look like a "press" when trying to build strength for a skill. Skill building comes in all walks of life 😜. You need a tremendous amount of hip flexor and core strength to succeed in presses (amongst other things!) 1️⃣to succeed in this you need to balance on tail bone while lower and upper body move in sync 2️⃣ remain in a hollow body at bottom position (don't let feet or shoulders drop to ground) GUIDELINE 1 V and 1 straddle = 2 reps 💥beginner 3sets x 10 (this can be done in tuck & V if straddle is too hard) 💥RX 4sets x 12 reps 💥 RX+ 3 x20 reps
#15DaysCFGpress Day 6/15 💥 L- SIT TO WALL TUCKS💥 👉🏼 we are working the press today by using some momentum in a different way - by initiating in the L(or tuck to scale) we are using our shoulders to hinge and our arms to push down and "create" space for our hips to travel up. Notice the HOLLOW CORE THAT STAYS IN SHAPE WHILE PRESSING 👊🏼 1️⃣ hold the start position for approx 3sec to gain strength in hip flexors, triceps,shoulders and quads (all useful for pressing). you can also start in tuck position 2️⃣ stay tight in the tuck as you start to move through press. You may not get as high on the wall as in video - that's ok. 3️⃣ avoid as much "swinging" momentum as possible. We are trying to build strength. GUIDELINE 💥for all levels - today we will work for approx 5-7minutes on this skill. That doesn't mean consecutive time. Do a few...video tape yourself & review, then go back and try to fix what you saw in video. #cfg #crossfittraining #cfgymnastics @crossfittraining @crossfit
#15DaysCFGpress (Don't forget the hashtag so we can repost some of you working hard on your drills) Day 7/15 💥NEGATIVE PRESS POPS💥 👉🏼 while working the negative - we are also working a dynamic movement returning back to the press handstand with some momentum by opening shoulder angle w speed. This works on coordination in the dynamic movement (very useful in pressing and gymnastics movements) and works the strength portion bc of the negative. 1️⃣ kick up to handstand and slowly lower (at least 3-5sec) to a point that you can control & hold 2️⃣ while dynamically pushing to ground and opening shoulders - you will "snap" feet through a dynamic press & "pop" into handstand as you are pulling off wall. Watch the video a few times to see how this looks! 3️⃣ squeeze your bottom at top of dynamic "pop" GUIDELINE: 💥work for 40 sec - rest for 20sec Try 5-7 rounds 💥 if the pop is not working out...just continue to lower to negatives and hold on bottom position for 3-5sec - then come down and repeat kick up to handstand -- then in the future try this drill again 😃
#15DaysCFGpress Day 8/15 💥BOX DRAG PRESS TO STRADDLE💥 👉🏼 this drill is going to help build strength in the start of the press -- have hands facing approx 10&2 on the "wheel" 1️⃣ start in a "hollow" support position on box (weight box so it does not tip when you begin to press). 2️⃣ as you begin to slide up the box (socks help!) continue pulling ribs close to belly button (staying hollow) and using shoulders to press "through" box 3️⃣ at top of "drag" head into a straddle position then return back to start - coming all the way back down where toes come to bottom of box. GUIDELINES 6 max effort sets - rest as needed so you can be successful each set. #crossfit #crossfittraining @crossfittraining
#15DaysCFGpress Day 9/15 💥ELEVATED POSTIVE/NEGATIVE PRESSES💥 👉🏼 start with your elevation as high/low as possible so you are successful for each rep (tuck position is also a great way to scale. 1️⃣ lean forward, while creating active shoulders - ideally start while on “toe-nail” so you don’t jump into position 2️⃣ when returning back through press, control the downward motion so you can “tap” toes and return back up — this will force your core and shoulders to stay active 100% of the time. GUIDELINES: 💥beginner 5x2 (can do tuck position) 💥RX 5x3 💥 RX+ 5x5
#15DaysCFGpress Day 10/15 💥REVERSE STALDERS ON RIG💥 👉🏼 well, who would have thought you could work #presstohandstands on the rig?! Today's the day👊🏼 1️⃣ if possible start in straddle hold position - scaled would be tuck hold 2️⃣ pull down and back on bar to activate lats and raise hips 3️⃣ do not throw head back at any point in movement - keep neutral head (eyes glancing towards toes may help) 4️⃣ get as inverted as possible based on ability, strength & flexibility GUIDELINES 💥beginner: 8sets x 3 (start in tuck if needed) 💥RX: 7sets x 4 💥RX+: 6sets x 6 @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
#15DaysCFGpress Day 11/15 💥PARALETTE TUCK TO STRADDLE HOLDS💥 👉🏼 this is pretty advanced - if it is too difficult then working each position in static hold (tuck then get into straddle and hold). 1️⃣ start in tuck and initiate movement by pulling ribs in (notice a common theme! Hollow!) then create space for legs and hips to rise by pushing down ( another theme!) so shoulders create "cat-back" 2️⃣ once hips are high you'll be able to get straddle through. If it's too hard to go back in reverse - hold straddle for 3 sec GUIDELINE 💥beginner - accumulate 90sec in tuck hold & 90sec in straddle hold (2x) 💥 RX - 8rnds x 1tuck to straddle (& back if possible) 💥 RX+ 6rnds x 2-3tuck to straddle & back @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
#15DaysCFGpress Day 12/15 💥SLIDER TO PRESS💥 👉🏼 we are going back to day 1/15 drill and adding to it - once you master one step…it’s great to move on to the next. If you have not mastered the “slider” then go back to day 1/15 & repeat that. Always master the basics before moving on…(babies don’t run before they learn to stand!) Remember, you can always raise box if you need more assistance 1️⃣ start in “cat back” hollow position and move shoulders forward before you send hips “high" 2️⃣ Similiar to day 9/15 (elevated positive/negative press) you want to continue pushing through shoulders as hip stack & return controlled - and back through entire slider movement so we maximize hollow and shoulder strength conditioning. GUIDELINE 💥beginner - 7x2 tuck or straddle presses 💥 RX - 6x3 try straddle for each 💥 RX+ 5x4 you can throw in a few in pike position as well (this is harder because your lever is moving further away from center of body) @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
#15DaysCFGpress Day 13/15 💥STRAIGHT ARM PRESS/PLANCHE PROGRESSION💥 Looks hard - We know! It’s OK….you can break this up into segments. 👉🏼 HUH? Planche work for Presses - YUP! It will build strength in core and shoulders & straight arm pressing strength. 1️⃣ Make sure you have a soft mat in front of you bc if you lose balance you do not want to nose-dive to the floor. A spotter holding your shoulders in balance can also help. 2️⃣ Get on your toes nails and slowly “lean” into shoulders while carefully placing knees on triceps - THIS IS STEP ONE! 3️⃣ Since we are using this drill for pressing more than a planche - you can get your hips higher than you would if working a planche (which is a parallel to floor movement) - but lower the hips…harder it is. 4️⃣ IF AND ONLY IF….you are successful w. step 3 - you can try to bring knees together and hold a “tuck” planche - If you are not ready for this step…stay on step 3. GUIDELINE 💥beginner - 6reps (2-3sec) holds w. spotter/mat and arms locked out 💥 RX - 6-8reps (2sec holds) - then moving to tuck planche w. (2sec hold) 💥 RX+ 6-8 reps of above - but try coming back from knees on tricep to tuck planche to knees on tricep (like in video) @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
#15DaysCFGpress Day 14/15 💥 DRAG TOE TAPS 💥 👉🏼 combining drills will help you stay active longer - therefore, building more strength where the press is most tricky. 1️⃣ wear socks so you can slide…start in “scared cat back" 2️⃣ If it is too hard to toe-tap to a plate - draw a circle on the floor and aim toes to land inside circle (where plates would be) - as you get better w. drill you will be able to raise the plates. Continuing pulling ribs in to create a tight hollow as you start to lift toes. GUIDELINE 💥try 6-8 max effort sets - rest as needed between @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
#15DaysCFGpress Day 15/15 💥PARTNER PRESS TO HANDSTAND💥 There is no better way to end our drill series than working w. a partner. 👉🏼 THANK YOU FOR FOLLOWING US FOR 15 AMAZING DAYS! CONTINUE TO WORK ON ALL THESE DRILLS CONSISTENTLY AND YOUR PRESS TO HANDSTAND WILL START TO FORM…remember it is a process - so enjoy the journey. 1️⃣ 💥Make sure you are comfortable in a handstand with a spot before you attempt💥 — IF YOU ARE NOT - you can practice an elevated press against wall 2️⃣ the spotters job is to pull your hips over your hands as you begin the press& keep you steady in the handstand-- The spotter needs to feel the athletes “pull” and feed off of their movement…if they are struggling…pull a little more. As a spotter - you are also keeping them SAFE in the handstand - do NOT let go!! 3️⃣ As the athlete - it’s time for you to combine all you’ve learned and put it to the ultimate test. Also…give your spotter feedback - more/less help GUIDELINE 💥beginner - 10x1 singles (alternate w. partner if they are also pressing) 💥 RX - 7 x 2 (try to just tap toes at bottom and return again…spotter may need to assist more at this point - 💥 RX+ - 6x3 @crossfit @crossfittraining #gymnasty #crossfittraining #presstohandstand
Now go move better.