Press To Handstand Tutorial (IN DEPTH)
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Online Coaching: tom@bodyweightwarrior.co.uk
PREREQUISITES - 1:55
Solid 20-30s Handstand (essential)
Bent Arm Handstand Press (not essential)
VARIATIONS - 2:35
PART 1 - FLEXIBILITY - 3:18
Straddle Compression - 4:02
A1. Straddle Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Pancake Folds - 3 Sets x 5-10 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.
L-Sit Compression - 5:50
A1. L-Sit Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Jefferson Curl - 3 Sets x 5 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.
Loaded Stretching/Emmet Louis: https://www.youtube.com/user/EmmetLouis
PART 2 - LOADING THE SHOULDERS - 7:50
Progression 1 - Walk Ins/Outs - 8:17
3-5 Sets x 5-10 Reps (Walk out and in is 1 rep)
Rest 60-90s between sets.
Progression 2 - Press Walks - 9:09
3-5 Sets x 8-12 Reps (Moving backwards is harder than moving forward)
Rest 60-90s between sets.
These can be paired with movements from parts 1 and 3. Workouts described further below.
PART 3 - LEG MOVEMENTS - 10:35
Progression 3 - Headstand Press - 10:50
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
Progression 3.5 - Elevated Headstand Press - 11:49
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
Be careful with your neck!
Progression 4 - Wall Assisted Press - 12:32
3-5 Sets x 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
PART 4 - BRING IT TOGETHER:
Progression 5 - Jumping Press - 14:33
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Jump less to make these harder.
Progression 6 - Press Eccentrics - 15:45
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
SLOW and CONTROLLED.
Progression 7 - Elevated Feet Press - 17:40
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Change height of assistance to scale. Lower is harder.
WORKOUTS -18:55
Train this movement 3+ times a week. Using the rep schemes provided above. Ensure you are also meeting the 3+ times per week mobility training.
Beginner Workout 1:
A1. Walk Outs/Ins - 5-10 Reps (Walk out and in is 1 rep)
A2. Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Beginner Workout 2:
A1. Press Walks - 8-12 Reps (Forward)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Wall Assisted Press - 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Advanced Workout 1:
A1. Jumping/Eccentric/Elevated Press - 3-5 Rep Clusters or 10-15 Total Reps in 10 Minutes or less.
Rest briefly between reps and 120-180s between clusters. Rest as needed for total.
BONUS EXERCISES - 22:00
Bonus 1 - Wall Resistance Press - 22:00
3-5 Sets x 3-8 Reps (Feet remain in contact with the surface the entire time)
Rest 60-90s between sets.
Bonus 2 - YTWL Raises - 22:45
3-5 Sets x 5 Reps In Each Position (No rest in between)
Rest 120s between sets.
Video Credit:
L sit to pike - Odelia Gold
https://www.youtube.com/watch?v=FgqUNkJVc88
Pike press - Kevin Montoya
https://www.youtube.com/watch?v=_kpHzqXl7Co
Music by:
Instrumental - Chuki
http://www.youtube.com/user/CHUKImusic
https://soundcloud.com/yuki-asemota
https://www.facebook.com/pages/CHUKI/534703253224860
Intro - Catas - Limits
https://soundcloud.com/catas-official
See you in the next video!
Видео Press To Handstand Tutorial (IN DEPTH) канала Tom Merrick
JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors
Instagram: @TheBodyweightWarrior
https://www.instagram.com/thebodyweightwarrior/
Online Coaching: tom@bodyweightwarrior.co.uk
PREREQUISITES - 1:55
Solid 20-30s Handstand (essential)
Bent Arm Handstand Press (not essential)
VARIATIONS - 2:35
PART 1 - FLEXIBILITY - 3:18
Straddle Compression - 4:02
A1. Straddle Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Pancake Folds - 3 Sets x 5-10 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.
L-Sit Compression - 5:50
A1. L-Sit Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold
A2. Weighted Jefferson Curl - 3 Sets x 5 Reps with 30 Second Hold On The Last Rep
Rest 120s between superset.
Loaded Stretching/Emmet Louis: https://www.youtube.com/user/EmmetLouis
PART 2 - LOADING THE SHOULDERS - 7:50
Progression 1 - Walk Ins/Outs - 8:17
3-5 Sets x 5-10 Reps (Walk out and in is 1 rep)
Rest 60-90s between sets.
Progression 2 - Press Walks - 9:09
3-5 Sets x 8-12 Reps (Moving backwards is harder than moving forward)
Rest 60-90s between sets.
These can be paired with movements from parts 1 and 3. Workouts described further below.
PART 3 - LEG MOVEMENTS - 10:35
Progression 3 - Headstand Press - 10:50
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
Progression 3.5 - Elevated Headstand Press - 11:49
3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
Be careful with your neck!
Progression 4 - Wall Assisted Press - 12:32
3-5 Sets x 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between sets.
PART 4 - BRING IT TOGETHER:
Progression 5 - Jumping Press - 14:33
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Jump less to make these harder.
Progression 6 - Press Eccentrics - 15:45
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
SLOW and CONTROLLED.
Progression 7 - Elevated Feet Press - 17:40
3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session
Rest briefly between clusters and as needed for total reps.
Change height of assistance to scale. Lower is harder.
WORKOUTS -18:55
Train this movement 3+ times a week. Using the rep schemes provided above. Ensure you are also meeting the 3+ times per week mobility training.
Beginner Workout 1:
A1. Walk Outs/Ins - 5-10 Reps (Walk out and in is 1 rep)
A2. Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Beginner Workout 2:
A1. Press Walks - 8-12 Reps (Forward)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Elevated Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Intermediate Workout 2:
A1. Press Walks - 8-12 Reps (Backwards)
A2. Wall Assisted Press - 3-5 Reps (of an appropriate variation; pike, straddle and tuck)
Rest 60-90s between exercises. Repeat for 3-5 Rounds.
Advanced Workout 1:
A1. Jumping/Eccentric/Elevated Press - 3-5 Rep Clusters or 10-15 Total Reps in 10 Minutes or less.
Rest briefly between reps and 120-180s between clusters. Rest as needed for total.
BONUS EXERCISES - 22:00
Bonus 1 - Wall Resistance Press - 22:00
3-5 Sets x 3-8 Reps (Feet remain in contact with the surface the entire time)
Rest 60-90s between sets.
Bonus 2 - YTWL Raises - 22:45
3-5 Sets x 5 Reps In Each Position (No rest in between)
Rest 120s between sets.
Video Credit:
L sit to pike - Odelia Gold
https://www.youtube.com/watch?v=FgqUNkJVc88
Pike press - Kevin Montoya
https://www.youtube.com/watch?v=_kpHzqXl7Co
Music by:
Instrumental - Chuki
http://www.youtube.com/user/CHUKImusic
https://soundcloud.com/yuki-asemota
https://www.facebook.com/pages/CHUKI/534703253224860
Intro - Catas - Limits
https://soundcloud.com/catas-official
See you in the next video!
Видео Press To Handstand Tutorial (IN DEPTH) канала Tom Merrick
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