Press To Handstand Tutorial (IN DEPTH)

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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: / 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
• pike press handstand
Pike press - Kevin Montoya
• Pike Press to Handstand
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

[@d1mol1schend1m1tr1]

Such high production and information quality. Considering you're doing this for free - I'm amazed. Literally the best fitness-related content I've seen on KZbin. Keep the awesome work up man!

[@BodyweightWarrior]

You're welcome d1mol1schend1m1tr1 haha :) As information should be and thank you!

[@neilrulz]

this is the best tutorial for press handstand mate! seriously haven't seen anyone else go this well in depth for press handstand tutorial. thanks heaps Tom!!

[@yogatribeandculture]

Your video is the only one I've found that had such intelligent progressions. I now FINALLY feel a press to handstand is within reach. Many thanks!

[@BodyweightWarrior]

Ah it's a pleasure, good luck with the press :)

[@bubisbubble4259]

The most helpful and detailed tutorial for handstand press. Also watched most of Tom's other videos. Very inspiring each one of them. 🙏🏽 I tell you guys this channel is gold.

[@patc6152]

Thank you for all this information, very excited to start!

[@voliteon]

Fantastic video! I've been training towards handstand press with a coach for quite a while, and this is top quality advice. Some real gold here - thanks! :)

[@AntranikDotOrg]

Beautifully put together! This is everything I'd recommend on /r/bodyweightfitness as well!

[@BodyweightWarrior]

+Antranik DotOrg Thank you Antranik! That means a lot dude :) I did my best to cover the basics here and to get people started.

[@avivhaliwa9558]

Amazing tutorial !!! Finally achieved my press .

[@BodyweightWarrior]

Awesome man, congratulations :)

[@peschey12345]

amazing video Tom! best I've found on youtube. I feel like I'm only a few months off the press and this will help me get there a little bit quicker! peace!

[@BodyweightWarrior]

Thank you, glad I can hopefully help. Best of luck with your quest to press :)

[@BboyGraphicx]

Thank you, this was extremely helpful and detailed. Great length and explanation

[@sldenn5303]

Thank you for all your hard work! It is so inspiring!

[@dexistence19]

This is so goddamn thorough haha, keep up the great work!

[@fitnessmafia7743]

Amazing tutorial! Perfect explanation! Thanks for your work!

[@lasseniivuori2773]

Absolutely one of the best and most comprehensive press to handstand tutorials without any gimmicks. aiming for that press to handstand beacame just a little bit closer with this one. many thanks and looking forward for your next videos to come on other skills!

[@BodyweightWarrior]

thanks man, that's very kind :) For sure, getting a good plan of attack is half the battle!

[@emilkarlsson9387]

Quality advice as always! Thanks bro💪

[@gatofernandez818]

It’s a great video mate!! Congrats and thanks a lot! I’m working on my press handstand and was a bit lost, but with this video I’m back on track. Have a lot to do, but it will work. Thanks again!!

[@caroldurand6803]

This is such a good tutorial. Many thanks!

[@brendanvaughn]

Thank you for the great tutorial, this will definitely help me lock in the press up!

[@bigdaddy8567]

Awesome. Love your videos they're the most useful on KZbin.....

[@abhijitsangwan6208]

One of the best videos on press to handstand

[@atifayaz6554]

Amazing videos with every details in the description and cleary explained. Thanks Great Channel.

[@BodyweightWarrior]

thanks buddy :)

[@agsddsable]

Wow Tom this tutorial is priceless. Amazing !

[@r.b.4611]

Your tutorials are the best on youtube as far as I know.

[@gommer365]

hey - this is a great video I am a complete beginner just starting out - but this is a really easy to follow and well explained video - looking forward to using these steps over the next few weeks - so much I can take from this

[@BodyweightWarrior]

Thanks for the feedback dude, good luck with it!

[@yesukheich6134]

awesome content by the way

[@zeezac7291]

Nice one dude. Appreciate how passionate you are in helping and teaching.

[@BodyweightWarrior]

thanks man, I try my best :3

[@MrAshwinaswani]

This was awesome thanks man

[@TheHardeepSinghChannel]

amazing work tom

[@GregXXD]

Really good tutorial👍

[@N3VLYNNN]

Wow this is amazing! Exactly what I was looking for. Thank you so much for sharing your wealth of information

[@BodyweightWarrior]

you're welcome! best of luck :)

[@scottbrown4432]

Great tutorial, really like the way you have broken it up. 👍

[@simplyfitdan769]

THank you so much loved this amazing video

[@yonelornopia2792]

Amazing tutorial ❤️ respect ✊

[@franklint254]

Dude, this is great! Thanks for the in depth tutorial. Keep it up!

[@BodyweightWarrior]

+Franklin T You're welcome!

[@AngelsofDeath]

Thanks for the video! Gonna make use of this 😘

[@ThanasisThomas]

sick tutorial you just got a new follower by this

[@balintstefanclaudiu3376]

Precious informations in smart algorithm Tom, thank you so much, with your tutorial be sure that my work for Handstand will be in a real progress

[@tomakram872]

best video I've seen really nice tom

[@BodyweightWarrior]

thanks bro :D

[@ayachitaher]

thanks alot tom for responding great content keep it up

[@BodyweightWarrior]

+chems ataraxia awesome man, you're welcome!

[@charlescarpenter9238]

This was great thank you.

[@BodyweightWarrior]

+Charles Carpenter glad it helped :)

[@Darrell1977]

Really great video, admire your skills! Also great presentation and content, as always. Even the bent arm press would be amazing to achieve!

[@BodyweightWarrior]

+R Kim Thank you man! Aha it looks pretty cool too, you'll get it no worries

[@fosterathlete4691]

Thank you I appreciate your deddication

[@christofferhaggbom6378]

Great video, as always

[@BodyweightWarrior]

+Christoffer Häggbom :)

[@Barjozz]

Best press video on youtube :-) ! It repeats elements I found in other videos and puts them all together in a rational way.Thank you

[@BodyweightWarrior]

+Barjozz aha thank you man :) I'm not reinventing the wheel, just making it easier to use haha :)

[@Barjozz]

Tom Merrick Well it's difficult to reinvent human movement ! However your breaking it down in a comprehensive way, is great. May I suggest the topic of "how to get a solid arm lockout" for a future video :-) ? It is an essential part of gymnastic movements like planche, handstands, l-sit, etc. I believe that would be useful !

[@BodyweightWarrior]

Very true, thank you again. I will have a think. It is a very important aspect of a lot of moves :) Thanks for the suggestion

[@MuEnViFitness]

What an awesome tutorial, sad thing people probably do not get through the whole video. Already watched other tutorials from you, but now I am writing all the tips and progressions so I can bring it with me. Gonna train handstand, press to hand stand and bridge the next months. Have you heard the podccast from Tim Ferris on gymnastic training? Gymnasticbodies founder, CHristopher Sommer talked hours about that stuff, if you have not heard it yet, go do it!!

[@BodyweightWarrior]

Thanks! Only the ones who really want it and will therefore get it ;) Awesome man best of luck! Yes I have listened to both episodes. Some invaluable stuff there for sure!

[@MuEnViFitness]

Too much awesomeness in that podcast haha

[@dsagvdgr]

Very good tutorial man

[@BodyweightWarrior]

Glad to help :)

[@sanjaysagar7049]

Very nicely taught about hand stand in full detail thank you very much I am a beginner but sure will be able to do with your instructions 👏👏👏

[@BodyweightWarrior]

Thanks dude! I'm sure you will, best of luck with your journey :)

[@dexistence19]

Holy crap. Fantastic video man!

[@BodyweightWarrior]

+dexistence19 thanks buddy (y)

[@hklegends982]

Excellent and really thorough video. I like the elevated headstand leg raises as this seems so simple now you've shown it but I had never thought of or seen this exercise done before not being a gymnast. Lots of really good training ideas here, especially as I've been having wrist issues practicing handstands of late so a lot of these exercise will help me regress and hopefully clear up this issue so thanks for the video.

[@BodyweightWarrior]

It's an unusual one but pretty damn awesome. Check my wrist preparation video for my wrist routine to help improve your strength and mobility in your wrists, kzbin.info/www/bejne/a522pX6Dppp2nsU . Best of luck

[@fitnesscontent]

very informative Video, Nice ;) Love your Videos.

[@BodyweightWarrior]

thank you Patrik :)

[@mojganmirhadi9302]

Thank you so much tom.....👍👍👍👌👌👌✌✌✌

[@danielpearce8042]

Awesome Tom helped me lots and easy to understand , excellent , thank you. I will crack this. Thank you

[@BodyweightWarrior]

happy to help daniel

[@SUPkook]

Great work Tom, another distraction from my ring training! Sommer will be after you for giving this away :) !!!

[@BodyweightWarrior]

Awesome dude the rings can wait! ;)

[@petalumatube]

Thank you

[@thedahakha]

Nice! I've been struggeling a lot with this one lately, but there are some nice take away points in this video :)

[@BodyweightWarrior]

Awesome Roy, glad to help :)

[@girishvasudevpaiproduction9410]

This is the best video on handstsnding in this world

[@YsonaGreenleaf]

Awesome video :)

[@BodyweightWarrior]

+YsonaGreenleaf Thank you :)

[@Juusori]

Nice video, found few new progression I was not aware of, and I think they will really help me to finally get this move down.

[@BodyweightWarrior]

Glad to help, get on it! Let me know how it goes :)

[@Juusori]

Tom Merrick today a for a first time I did a pike press to a handstand (feet wide apart but still...). The "elevated headstand press" progression you had on the video was the key to unlocking this move for me. Thanks and keep posting awesome stuff :)

[@BodyweightWarrior]

Epic dude! So glad to help and congratulations.

[@m24_4]

Nice! Very helpful, thanks :)

[@BodyweightWarrior]

Glad to help Lauren :)

[@johnd8971]

Kudos - great tutorial

[@BodyweightWarrior]

+John D Thanks fella :)

[@JackwilsonMr]

The first realistic handstand progression i found so far!

[@user-pd8kv2wr9j]

thank you

[@Iamivangarciia]

Lets start!

[@jacobzak7494]

Thanks you're great!

[@BodyweightWarrior]

Thanks fella!

[@michaelknight125]

Great vid mate. I can hold a 10 sec handstand every now and then but only after steadying myself at a wall to begin with so a long way to go yet. Love the flexibility/mobility drills at the start, may just stick to this and GB handstand practice twice a week along with my RC and hbp progression.

[@BodyweightWarrior]

+Michael Knight That's good stuff man. There's no reason you can't just start working on it before to build a strong base. If you're doing GB stuff you'll have no problem progressing :)

[@simpler_times81]

Fantastic tutorial. Flexibility and compression work before strength as set out in video? Or would you move to after or other days? Thanks heaps

[@dentonlister]

You should make an updated version of this routine!

[@andrewbarnes8475]

Really enjoyed this video and the progressions. I've managed the straddle lift to handstand once but I suspect it was more of a jump than a lift and probably a fluke if I'm honest. Can't think I've held a handstand that long before or since! I will download the progressions and as it's the first video I've watched of yours, start to have a look at others you've done as there is obviously a lot of work, time, thought and effort going into these videos. Keep up the great work.

[@BodyweightWarrior]

+Andrew Barnes that's great to hear dude. I wish you the best of luck on your quest to press. Thank you for the kind words!

[@coletivating]

Really enjoying these videos thanks for this. I’m finding when I get into headstand from ground (NOT on a block) to even tuck from there is requiring a considerable amount of strength that I haven’t developed yet. Is there a progression between the in and outs and the ground headstand as I can complete the in and outs (walk outs pretty well) but find the initial headstand difficult . Thanks

[@alishaclews1890]

Thank you I have got my press handstand love to you and

[@BodyweightWarrior]

Congrats! that's epic. All down to hard work by you I'm sure :)

[@user-pd8kv2wr9j]

nice

[@dameonshadows]

Excellent video and clearly stated techniques. Been at the upside down game for a lil while now and will definitely be integrating some of your training suggestions. Thanks for the time spent honing your skills! Ps. Odelia Gold is a god-human. Her handstand basics video is super inspiring.

[@BodyweightWarrior]

Thank you dude that's great to hear. I am most definitely in need of more honing. All of the Ido Portal lot are god-human haha

[@tjebbehakkert8176]

Hey Mr Tom, You probably don't this, But me and my friends spend every morning streching/moving and you're our online guru!! 😁 We really enjoy your follow along videos on KZbin, and how you make us laugh with your comments 😁 But now I've got a request for you.. Would it be possible to make a follow along video for the handstand press, beside the one you already made where you explain the excersises? It would really motivate me, to have a video that I can train with, on days when I have to train alone. 🙂

[@ryansegervall223]

Great quality! 1 question for a possible Q&A is nutritional advice for gaining mass while doing body weight exercises. I understand it is a fine balance of being in a surplus without gaining too much fat. Perhaps share some of the strategies you use when you "lean" bulk

[@BodyweightWarrior]

+ryan segervall great question, I'll be sure to add it to the list :)

[@jasonsparks6875]

Struggling with the press to handstand and this is a very comprehensive video but rather than do every single exercise it would be good to learn a series of tests I can do so I know where I am passing and where I am failing and therefore focussing only on exercises I need to do to achieve my Press To Handstand goal. An example is I can touch the ground with my palms when standing and bending over but when I go into a standing straddle and bend down keeping a neutral spine I can barely bend past 90 degrees. Is this still a hamstring issue that is preventing my press to handstand? An angle to be aiming for could be one such test.

[@captbillville6984]

I was wondering, if you achieve a good straight arm press, is the Bent Arm press guaranteed to achieve?

[@sakuragi_hanamichi3263]

I know the video is old but is it necessary to train compression strength and stretch the hamstring in the straddle position also, of course if I want straddle press? I do them mainly in L sit postion because I want to improve the l st

[@Emily-mj5lm]

I've been trying forever to get this skill, and this is helping but I can only do a normal handstand for 15 seconds, and then I can't do the bent arm press handstand. Do you have any tips for me?

[@lailahammond9338]

Will the pike press help with my standing press? I'm really trying to get it.

[@josephevans1490]

Hey Tom, by any chance, would you be willing to share how you attained your leg flexibility? I am struggling to attain the straddle splits.

[@BodyweightWarrior]

A wide variety and a fair amount of patience. A few links to get you started would be my full body mobility routine kzbin.info/www/bejne/h4WXmamZfs9-qsU and current middle splits routine kzbin.info/www/bejne/haHVdJhspM5rqbc

[@brokeneck]

Great vid, very thorough! What shoes are you wearing in this?

[@BodyweightWarrior]

Thanks dude! They're called "feiyue":)

[@joepeglegmorgan3015]

Tom. I can do stradale presses. But pancake with weights are tko hard. I cant go forward. I can do them without weights. Puting my heands in front od me touching the ground. Is this variation ok?Will i see some improvements?im very tight

[@katjaberger8404]

how long did it take you to be able to do a handstand press?

[@hammerfalldigger07]

I have recently started doing loaded progressive stretching for my pike and split work 3xweek, So do i have to incorporate traditional relaxed stretching aswell? And btw great tutorial!

[@BodyweightWarrior]

+kenneth örn I wouldn't say so as long as you're mobilizing all the key patterns you're fine. Doing mobility challenging exercises in general training will also help you remaining mobile without much effort. I like to incorporate a couple of yoga/stretching sessions a week just for general flexibility and simply because it's fun. Thanks man :)

[@Max-mc6fw]

How many seconds do you stay in handstand position?just curious

[@literathos3171]

How to implement this in the RR training structure?

[@twicebangtang8779]

Hi, awesome tutorial ! Why the HSPU is easier than the Press HS ? Also it's fine if i do Headstand Press against the wall? Thanks.

[@BodyweightWarrior]

+daniel LOPEZ thank you bro :D I would just say that a bent arm press to handstand is easier than straight arm for a majority of people as they generally have trained a fair bit of bent arm strength in comparison to straight arm strength which takes more time to develop. I see no reason why not, I think I suggest it in the video if you are scared of falling over. Just be careful with your neck, your weight should be mainly through your hands :)

[@trylochankhadka10]

Please do a comprehensive handstand tutorial

[@BodyweightWarrior]

+Trylochan Khadka It would've really made sense to do a handstand tutorial before a handstand press one....but it's on the way. I'm just finalizing things :)

[@prithwishghosh6209]

Please if possible do some follow along

[@artisanghevin7905]

wow awesome tips! 1 QUESTION: HOW MANY TIMES A WEEK SHOULD I TRAIN FOR GOOD AND HEALTHY PROGRESSES?

[@stickpuppyslife]

1 hour a day, 6 days a week if you want to progress quickly.

[@stickpuppyslife]

1 hour a day, 6 days a week if you want to progress quickly.

[@LasseNordenhem]

How would you warm up before the workouts, stretch-wise? I'm thinking that warming up by using the mobility routine (part 1), you might get a bit tired in relevant muscles and not perform as well in the following workouts?

[@BodyweightWarrior]

I would obviously do a standard upper body and wrist warm up. Doing core compression for 1-2 sets prior with the mobility will certainly help with the performance of the skill without affecting performance :)

[@vibhaspalding6457]

Difficult to straddle, as not possible to. Lift legs even when sitting down. Pancake practice currently.

[@beaststraightup9609]

is it worth static stretching on my off days in-between days during which I apply the loaded stretching for pancake/pike?

[@BodyweightWarrior]

Yes it certainly is but remember active compression and loaded stretching is the priority. Static stretching can be as well as but not instead of :)

[@federicoleoni6417]

your shoes look so comfy. what brand/model are they. sorry i know its a very random question but they look comfy xD

[@BodyweightWarrior]

this made me chuckle haha. The shoes are mainly used in martial arts, parkour and now the "movement culture". They're called Feiyue www.feiyue-shoes.com/en-us you can however usually get them on Amazon pretty cheap :)

[@Purepwnage93]

fucking awesome!

[@BodyweightWarrior]

No you are :)

[@BernieCode]

Gonna fuckin do this FOR SURE. I'll be back in a few months.

[@BodyweightWarrior]

best of luck bernie :D

[@Xxh0mEr0xX]

U got it?

[@atjustlookin]

I have been working on this past few months and it is very hard. How much passive flexibility do you need for this movement? I can palm the floor when contracted and back rounded but not passively. Do you need to be able to passiely palm the floor without any pushing?

[@BodyweightWarrior]

There is no real requirement however, the less flexibility you have the harder it is going to make this movement. Ultimately you want really good compression and the more passive and active flexibility you have the easier it will be to compress. The handstand press is more a mobility/flexibility test than strength :)

[@atjustlookin]

Thanks, I want to press right now, but need to wait a many more months.

[@anatome469]

I cant press, help me plz

[@PaulBiro108]

Great video but you don't explain how to engage the TVA which is essential to do HS press up.

[@voliteon]

not really

[@mariamllersrensen6572]

Im currently working on my handstand. Im still at "step one", doing kickups at a Wall. Is it Way too soon to work on the Press to handstand? Its just that in the Press to handstand it seems like you have much more control of the legs...

[@dfhfdgfgdfshdfhe8257]

too soon. work on getting free handstands first. also do wall supported handstand pushups and L sits. L sits helped me a lot in everything.

[@BodyweightWarrior]

Agree with what Aradhya commented. As I said in the video you want a solid 30s handstand before working on the press. Doing some of the first few strengthening moves as well as the compression exercises will prepare you well for when you get to the press :)

[@dfhfdgfgdfshdfhe8257]

Also, I would say the best exercise for achieving handstands are L sits (other than trying handstands a lot obviously). It takes a lot of time to be able to do free handstands for 30+ seconds but almost anybody can achieve a 30 second L sit in about 6 months and once you can do L sits, all hand balancing exercises start to feel very "natural", even tucked planche and some advanced skills like Pike press to handstand etc.