Vertical Press to Knees

Vertical Press to Knees hits the transverse abdominis. This is a core exercise that teaches and strengthens core compression, which is necessary for the handstand press.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Beginner
• Equipment: Plyometric Box, Slider

Vertical Press to Knees

1. Stand at the edge of a tall box or other stable surface that allows you to press into support on its edge.
2. Press up through your hands.
3. Keep your legs straight and toes pointed while keeping them in contact with the side of the box.
4. Use a slider if necessary to press through your arms to slide your feet up.
5. As you press, keep your elbows straight and strongly elevate and protract your shoulder blades.
6. If your shoulders are properly positioned, your back should curl and not arch during this movement.
7. Slide up until your knees reach hand height.
8. Hold the top position briefly and control the descent.
9. Repeat for reps.

• Exercise: Inverted Pike Extension
• Type of Exercise: Mobility
• Muscles: Hamstrings, Calves
• Difficulty: Moderate
• Equipment: Stall Bars

• Exercise: Press Walk
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Moderate
• Equipment: Body Only