The handstand press movement, also known as the Olympic climb, involves starting from a hip flexion position with your hands and feet on the ground and coming up to a handstand position, keeping your back vertical and legs straight with your feet dotted. In this program we will work on the flexibility, technique and strength necessary to perform this movement. 

 **Must know** 

 - The program is designed to be done twice a week, each phase includes an extra routine in case you want to do a third session. 

 - We will focus on strength and technique, so you can take long rests of between 1'30'' and 3', depending on how difficult the routine is for you, although in flexibility exercises you can shorten this rest without any problem. 

 - The duration of the routines is between 30 and 60 minutes. 

 - Each phase has a recommended duration, but the actual duration will be the one that marks your progress and the time you need to achieve the objectives. 

 **Requirements** 

 This program is designed for intermediate athletes who are able to do pushups with ease and who are able to get into a handstand, both freehand and against a wall. 

 **Necessary material** 

 The program can be done without material, although you can use push up or mini parallel grips if you find it more comfortable in some exercises.

Press to Handstand

In this phase we will begin to work on the flexibility and strength necessary for the handstand press. If you need extra help with these skills, add weeks of work until you master the routines with ease and notice progress.

Conditioning

In this phase we do a jump in intensity to make sure we have the necessary shoulder strength. Don't worry if you struggle with the main routine at first, gradually work slowly and improve.

Shoulder strength

To complete this phase you should be able to control the handstand, while continuing to work on strength and flexibility.

Handstand control

In this phase you will be able to climb a handstand by force, which will open the doors to being able to do the press. In addition, as always we will continue working on other shoulder strength and mobility exercises.

Handstand by strength

In this phase we will begin to try the handstand press, but with the arms bent, in preparation for doing it with straight arms in the next phase. Try to make your back as vertical as possible from the beginning, standing on your toes and making the most of your flexibility. You can try this movement on the floor, in push up grips or trying both, according to your preference. Take advantage of the descent to work the negative. In this phase we will first do the stretching to have better conditioning at the time to attempt the press.

Press con flexed arms

In this phase we will work on the handstand press trying to do it with arms outstretched. Stand on your toes and use your flexibility to the maximum to keep your back vertical and legs straight. Take advantage of the descent to work the negative. This movement You can do it on the ground or with push up grips according to your preference. In this phase we will first do the stretching to have better conditioning when trying the press.

Press to Handstand

About this program