Handstand Press: Building the Compression You Need

The handstand press from straddle is a skill that requires two things most people don't simultaneously have: excellent compression strength and excellent overhead pressing strength. Here's how to build both.

Compression for the press: you need to be able to fold your body in half while inverted. Straddle pike compression (sitting in a straddle, folding the torso down until it touches the floor) is the flexibility piece. Pike compression (seated forward fold, actively pulling chest to thighs with hip flexors) is the strength piece.

Pressing strength: wall handstand push-ups to a deficit (head goes below the level of the hands) are the main strength builder. The press requires not just lockout strength but full overhead strength through the entire range.

The drill: from a straddle standing forward fold, place hands on the floor. With hips high, walk the hands back while maintaining straddle. Eventually the hips are above the hands and you're pressing into the handstand. This is the 'straddle press' and it's the easiest press variant.

Expect 12-18 months of specific prep work before the press is achievable if you're starting from zero compression and zero pressing strength.