Press Handstand On Rings

[Robert Charlton]

these past few weeks i have been progressing painfully slow through all the basic FSP's and FBE's, so i am thinking of trying something new. I know alot of you are probably thinking, "patience is the key" "make haste, slowly" etc, but please bear with me.

i am thinking of working soley upon press handstands, but more specifically, L-sit - Pike press handstand, along with which the four day a week workout would look something like this:

3x10's l-sit

3x10's tuck planche (or further)

3x10's Tuck sit (or v-sit if easy)

2x30s Handstand hold

2x7 Pike Press HS against wall

2x7 HSPU

2x7 V-ups

Once L-sit -> pike press HS is achieved proceed to work the move on rings.

Now, the objective of such a goal, is to develop a solid gymnastic base, the fastest way possible, and it is logic that the more specific the goal (the less elements), the faster it will be achieved. I can think of no better movement to choose than the press handstand.

The question that i am asking has a few parts:

- Is this the move to be working on?

- Is this the most efficient workout to obtain this move?

- Is there anything you would change?

Lastly, for people who are wondering what level i am at(if it matters), i can complete this workout, 6''2' tall, and 6% body fat.

Any help or comments are appreciated

[Joshua Naterman]

You can do it that way if you want, but I think you'll be making a mistake if you aren't doing quite a bit of band work for the traps and shoulder muscles. I would add that in at the end. If you have a good freestanding HS press in pike or straddle you should certainly start doing partial HS press lifts with straight arms on the rings. That's a pretty hard skill to master, but even working on it consistently without ever accomplishing it will pay off big time. If you don't have a solid press HS for a few reps on the ground it probably is too early to work on the rings but I don't know. Perhaps someone with more experience in press HS development will step in here.

[Tarun Suri]

If you're not at straddle level yet, working on sets of lower than 15s 4x a week seems tough on the joints. I'd recommend going down a progression and accumulate more volume.

[Robert Charlton]

Thankyou to both of you;

I have added in some of that extra work at the end Slizzardman, and also increased hold times to 3x20's on the progression below just did the workout, and feel pretty good.

I look forward to see how things pan out, and thankyou for your advice

-Crimsonsun