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Deins Drengers

Headstand leg lifts - Benefits, Carryover ?

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Deins Drengers

I would like to know more about this exercise ( In a headstand with straight legs touch the ground and then lift them back up )  :

 

*Major muscles involved

*Overall function of the exercise

*High rep benefits

*Possible carryovers into further GST

 

Also next progression would be to perform this exercise in a forearm headstand ( That removes the support of the arms and makes it much harder )

 

I want to know is this a good thing to master or is it only for "Show"

 

I will be waiting Your replies.

 

Thank you !

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Romulo Malta

 Mark Collins or someone more knowledgeable could explain much better (please correct me if I´m wrong) but as far as I know:

 

Main muscles: lower back (like Quadratus Lumborum)

                        psoas, iliacus

                        tensor fascia latae

                        gluteus medius/maximus

                        quadriceps

 

This exercise is listed at Foundation 2 (SL-PE9) as a possible substitute for hanging reverse leg lifts ( if you can´t do it at the stall bars), so we can expect to reap similar benefits from it.

 

It can also be used as a prep for the initial steps at press to handstand, helping to develop balance and some strength at part of the necessary ROM, doing just a press to headstand.

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Timothy Chernock

I've know people who feel this strongly in the hamstrings with only a few pounds on the ankles.

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Laine Rinehart

My experience with forearm presses is that it seems to be a much different movement than handstand press. I am sure there must be some carry over as far as hip compression and core strength but the movement in the shoulders is vastly different.

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Luka Kopusar

I just tried it on head against the wall, it was harder than on stalls. I did my progressions on stall but now i see, that i cheated as now was my back flat against the wall, totally harder. On stalls i thought i was doing it correct. 

 

hm... but now i dont have option on doing them on stall bar. Headstand it is :)

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Ronnicky Roy

I imagine the possible carryover is good for running. You're strengthening the body in a similar fashion that running conditions the body. The torso is braced with the core, while the prime movers of the leg are doing their thing. This and L-sit would be a perfect combination

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