Movement of the Week /// Training Drill for Developing Your Press to Handstand

by Nicole Zapoli

handstand progression drills - straddle press handstand

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Today on the blog, I’m sharing some of my favorite drills to help you develop a strong and controlled straddle press to handstand!

Whether you’re chasing this specific skill or just looking to improve your overhead strength, balance, range of motion, shoulder + core stability, and body awareness, these variations are for you.

 

One drill I absolutely love? 

The Seat Sliding Press Drill!

If you have a Concept2 rower, this movement gives the seat a much better purpose than cardio! 

Let me walk you through why this drill is so effective and how you can start adding it to your weekly training.

 

The Seat Sliding Press Drill

FOCUS POINTS:

  • Straight Arms: Keep your elbows locked to stay strong and supported.
  • Shoulder Stacking: Align your shoulders directly over your elbows and wrists.
  • Block from the Floor: Actively push away from the floor for maximum lift and stability.
  • Hip Alignment: Ensure your hips are stacked over your shoulders as you pull.
  • Toe Position: Keep your feet elevated, toes pointed down, and pressing firmly into the rower seat.
  • Engage Everything: Squeeze your heels, straighten your legs, and activate your entire body.
  • Control the Movement: Pull the seat forward while pressing through your palms and fingertips to stack your hips over your wrists. Lower back to your high plank slowly and with control.

 

Why This Drill Works

This movement develops strength, stability, and control in key areas like your shoulders, core, and hip flexors. 

It also reinforces straight arm pressing mechanics and alignment = critical for progressing toward advanced skills like the press to handstand.

handstand progression drills - handstand walk progressions

 

But here’s the thing: you don’t need to care about hitting a press handstand to benefit from this!

 

The Seat Sliding Press Drill builds the kind of upper body strength, core control, and coordination that carries over into all kinds of functional training. 

Plus, it’s a great challenge for any fitness level!

 

 

Where to Use It

This drill is versatile and can fit into your training in multiple ways:

  • Warm-Up: Prepare your body for pressing or overhead work.
  • Skill Work: Focus on technique and control.
  • Superset: Pair it with a strength movement like dips or handstand push-ups.
  • Conditioning: Add it to a circuit for time or reps.
 

handstand progression drills - straddle press handstand

 

Check out my full YouTube demo video HERE to see this drill in action and grab a deeper dive into my favorite variations!

Let me know how this goes in your training and share with me in your progress! 

Whether you’re pressing to handstands or just looking to level up your overhead strength, this is a movement you should be adding in on a consistent basis.

Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life

Are you ready to make longevity and your quality of life a priority, but not sure where to start? 

That’s where my remote coaching program comes in! With my program, you’ll receive:

  • Customized Programming: I design a training plan tailored to your current abilities and goals.
  • Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
  • Movement Demonstrations: Access videos that break down each progression step-by-step.
  • Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.

Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan. 

Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.

Let’s work together to help you crush your fitness goals! 

Learn more about my remote coaching program: Click HERE!

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