Coaches often insist that their gymnasts train the Press to Handstand as part of a workout, or as part of a routine.  This skill is among the most important key elements in the sport, and an effective training element, as well.

This skill is often used as a conditioning exercise, as well as in routines on Balance Beam and even Floor Exercise.  What makes it important to the development of a gymnast is its combination of strength, balance, flexibility, and body positioning.  There are several ways to perform a Press Handstand, sometimes beginning from a simple stand with legs straddled, sometimes from a Straddle “L” position, and sometimes in any number of other starting positions.  The legs are then lifted upward, usually through a straddled position, until the body is balanced on the hands, slowly and consistently moving toward a handstand. 

In addition, the Press Handstand requires flexibility, specifically in the hips.  As the legs rotate upward to a Handstand, they go through a very wide straddle.  The better the flexibility, the lesser the requirements of strength in the Press Handstand.  Regardless of flexibility, the skill does require intense strength. 

One of the ways to develop the strength required for a press handstand is to isolate the muscles of the hips, stomach, and legs.  An effective exercise is to perform a Press to Handstand against a wall.  The gymnast places her hands on the floor 4 to 12 inches from the wall, and leans her shoulders against the wall.  Then, from a straddled stand, she executes the press to a handstand, without straightening out into a true handstand.  Immediately, she should lower her legs back to the floor, touching her toes to the floor, and repeat the exercise.  By leaning against the wall, she can repeat the exercise without practicing the balance portion of the skill.

 Another method for practicing the Press to Handstand is repeated practice with a spot.  The coach can hold the thighs of the gymnast, or the hips of the gymnast, and guide her body through the proper positions.  Repeating these motions will increase strength, as well as understanding of the required movements of the skill.  

The Press Handstand is a catchy element when choreographed into an optional routine.  It demonstrates exceptional ability, but its best value is probably as part of a conditioning program.  The TOPs program requires mastery of the Press Handstand, and its value is widely recognized.  Good strength in a Press Handstand helps the Cast to Handstand on bars, needed for just about every difficult skill, from a giant to a tkatchev.  The same balance that the Press Handstand trains is needed for multiple skills in tumbling and on Balance Beam.  And of course, a strong handstand position, which is aided with training the Press to Handstand, is of paramount importance on all events.  It is easy to see why coaches demand a solid Press to Handstand from their athletes. 

The Press Handstand has a part in the development and training of any gymnast, and should not be overlooked.  At Gymnastics Revolution, it is an imperative part of the training of our All Stars and Team gymnasts.  As with all gymnastics skills, the Press Handstand should only be performed under the supervision of a knowledgeable and certified gymnastics coach.

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