Developing Range of Motion in Your Overhead Position + Straight Arm Pressing Strength + Stability & Beyond: The Ultimate Guide
Whether you’re working to achieve greater ROM + strength + stability or looking to master your press to handstand, it is all a journey of building through consistency!
Whether you’re a seasoned gymnast, a dedicated yogi, or someone looking to elevate your bodyweight training game…
Today, I’m excited to share some of my favorite training variations to help you conquer this impressive skill.
One of the most effective drills I program is something I call the Pike Press Drill, performed using the seat of the rower.
And honestly, it’s probably the most fun you’ll ever have using the rower! (Just kidding… but not really.)
Keep reading to discover valuable coaching cues, training tips, and how my remote coaching program can take your handstand skills to the next level!
Who Can Benefit from Press to Handstand Training?
The press to handstand is not just for elite gymnasts or advanced hand balancers.
It’s a skill that can benefit a wide range of athletes and fitness enthusiasts, including:
- Yogis and Flexibility Enthusiasts: If you practice yoga and are looking to build more upper body strength and core control, this training is a perfect challenge. Developing a strong, solid press will allow you to transition between poses more fluidly and confidently.
- Bodyweight Training Aficionados: For those who love calisthenics or bodyweight exercises, the press to handstand adds an exciting element of balance and precision to your workouts. It’s a true test of strength, flexibility, and control.
- CrossFit Athletes: CrossFit often emphasizes functional strength, and pressing to a handstand is a fantastic way to increase range of motion throughout the shoulder as well as also increase strength, stability, core control, wrist mobility, enhance overall body awareness, and so much more.
- Dancers and Acrobats: Building the strength and control needed for a press can help dancers and acrobats add dynamic handstand elements to their routines with grace and power.
If any of these resonate with you, you’re in the right place!
And remember, learning complex skills like this requires guidance and accountability.
My remote coaching program is designed to help you progress with personalized training plans, video feedback, and weekly coaching cues to keep you on track.
Coaching cues:
- Maintain straight arms
- Stack your shoulder over your elbow and wrist
- Block away from the floor
- Set your hips in line with your shoulders with your feet elevated and toenail down pressed into the rower seat
- Squeeze your heels together
- Pull the seat forward while pressing through your palms and fingertips stacking your hips over your shoulders and wrists
- Lower back to your start position in your high plank slow and controlled
- Keep your legs engaged and straight
This movement can be added into your warm up, skill work, superset into a strength piece, or even added in as a conditioning piece!
Check out the full drill variation demo video:
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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!
And because long-term results go beyond workouts, I’ve also partnered with some of the most trusted brands in fitness and wellness to bring you powerful tools and resources that support your journey:
NZ x Spren Collab: Gold standard body composition tracking right from your phone. Read the press release →
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NZ Nutrition App: Personalized nutrition coaching + resources to fuel your goals. Explore here →
