Katharina Huemer Posted April 7, 2016 Share Posted April 7, 2016 Could go into detail now why I ask this, but that would take pretty long. I am currently really busy with work and uni and social life, but tried to put together a daily (6 days a week) routine to make share that I do not lose the ability to do a nice, EFFORTLESS stalder straddle press handstand with good form. I will put the link to the video down below.Here is the explanation: I start with a warm-up of about 15 minutes. Then I do all the exercises I showed in the video. I do all of it with ankle weights (1kg on each leg which is about 2.3lbs per leg) I do 3 sets and hold all positions for 10 seconds.3x10 Standing Straddle Presses 3x10secs Straddle L hold 3x10secs Medium Straddle L Hold 3x10secs High Straddle L Hold 3x10secs Standing Compression Low 3x10secs Standing Compression Medium 3x10secs Standing Compression High 3x10secs Straddle L Pules 3x10secs Medium Straddle L Pulses 3x10secs High Straddle L Pulses 3x10secs Standing Compression Low Pulses 3x10secs Standing Compression Medium Pulses 3x10secs Standing Compression High Pulses 3x10 Negative Straddle Presses 3x10secs Straddle V Hold 3x10secs Straddle V Pulses 3x10secs Straddle V Tuck into it This takes me about 30 minutes or a little more. Then I stretch all splits+bridge and do some mobility (shoulder dislocates etc) Will this help me keep a good, effortless Stalder Press or is it still too less?NOTE: In this video I am doing it without the weights, only 1 set and about 2 secs, just to show the exercises. I also know I should compress more, but this was after workout and I just rushed it before bed! Thanks in advance 3 Link to comment Share on other sites More sharing options...
Julian Aldag Posted April 8, 2016 Share Posted April 8, 2016 I would recommend doing your stretching BEFORE the active component. That way you will have less resistance and more range during the active flexibility drills. Thats my intuition, but I would love to hear what other people have to say. 1 Link to comment Share on other sites More sharing options...
Francesco Pudda Posted April 8, 2016 Share Posted April 8, 2016 Yes, static strething before will definetely help you compress more. A good exercise I found useful is this: seated pike or straddle stretch for 30s, then raise up and put quickly your hands on the ground, lift your legs and compress as much as you can; the closer the hands to the feet the harder. Imagine a pike stretch, when you raise up you should be like this (more or less depending on your flexibility): 1 Link to comment Share on other sites More sharing options...
Fabio Pinna Posted April 18, 2016 Share Posted April 18, 2016 Static stretching before effort can actually reduce strenght and prevent reaching the complete range of motion. I much prefer active, dynamic stretching, which also moves the joints and gets the muscles working. What I'd suggest is to incorporate a few set of weighted pancakes stretches in your warmup. It's my go-to straddle compression warmup exercise, to access my complete range of motion whenever I want to train compression. I do a few sets with a short pause at the bottom, and then rise again by focusing on using my hip muscles instead of the back. I don't do a precise number of sets of repetition (it's after all just a warmup), and I don't push the position at all at the bottom: I simply lean until the point when I feel tension, pause 2 secs, and then rise up again, focusing on using my hip muscles instead of my back. With each repetition, and especially with each set, I am able to get lower and lower and lower. I stop doing the exercise as soon as I feel that the bottom position is going to become a deep stretch, as I want to avoid that - leave deep stretches for after the workout. Sometimes a single set of ten repetitions is enough to access my complete range of motion, sometimes I need 5 sets of 8... it greatly depends on the day, and how sore I am from the day before. 1 Link to comment Share on other sites More sharing options...
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