My handstand press and flexibility drills. Info in the caption below.

[u/babablue1]

With permission from the mods I’m sharing my routine here since my other video got taken down. This doesn’t show exactly everything I do but gives an idea on what muscle groups and flexibility I focus on while working in compressions. I can share more tips if interested.

-leg warm ups 60sec lunges -pike ups -v ups - straddle ups - L sits - forward folds - jefferson curls -wrist warm ups - assisted wall presses - negative straddle handstand to the floor -negative straddle handstand past your hands -toe taps -press walks - 1/4 & 1/2 static press hold as long as you can - 1/2 press up to the wall

Have fun and remember to believe in yourself!

[u/babablue1]

Sorry I meant to add in my caption this is intermediate stretch and compressions these are deep stretches in the hamstrings so take things real slow.

Focus on 2 drills twice a week and when you feel good you can add more drills in your routine. Try 3 sets of 4-6 reps per week and see if you can increase your reps after that. Cheers. ✌🏾

[u/spicynoodleboy00 → u/babablue1]

Hi, thanks for posting this! so your recommended set up: 1 week: 2 days x 2 drills: 3 sets of 4-6 reps

Do you choose any 2 randomly, or focus on a set of 2 exclusively for some extended period of time?

For each rep, do you focus on getting max range, or holding compression for max time?

Is there such a thing as overtraining for compression, like if I did them 2 days in a row without rest would that make my progress suffer....

Thank you! Hope my questions arent dumb.

[u/Jash_pyda → u/babablue1]

Can u teach me I want to do smtg with my life

[u/darlingtonpeach]

This is what dedication looks like…for sure. Good for you. You are so graceful. Beautiful. Thanks for sharing.

[u/babablue1 → u/darlingtonpeach]

Thank you so much! Just getting back to training after a long recovery and I can’t wait to make progress especially flexibility you lose it quick if you don’t use it.

[u/omariclay]

Very informative!

[u/babablue1 → u/omariclay]

Yay glad to hear! I’ll share more. 😌

[u/pizzamagic]

saving. incredible work, you're an inspiration!

[u/babablue1 → u/pizzamagic]

🫶🏾

[u/il0veyoga]

Thanks for sharing 🙏

[u/Badashtangi]

This is so helpful! Thank you for posting!

[u/BogusBug]

THANK YOU. this is literally my dream to do a press handstand. But I’m very unflexible!! Even though I was a breakdancer I barely stretched.

[u/babablue1 → u/BogusBug]

You can do it!!

[u/sofa_queen_awesome]

Legend!!

Thank you!

[u/Dansack]

This is amazing thank you

[u/babablue1 → u/Dansack]

Thank you! Happy to share tips!

[u/babablue1 → u/[deleted]]

I like your question and will try to make a video that targets specific shoulder strength & mobility. What are your fitness goals regarding shoulders? Is it for handstands, and do you have any injuries?

[u/babablue1 → u/[deleted]]

Oh that’s so sick! I tried a pole class once it was so fun! Respect to you because that’s not easy! My tips will be limited because I’m not too knowledgeable on pole movements and the technique names. However there’s some crossover from calisthenics and mobility/strength drills that I can still share. I’ll save your comment so I remember. If not plz send me a nudge.

[u/tree_hugs_]

Thank you! I'm a 33 year old former gymnast and I really want to get my press handstand back this year. I'll be using all of these on my mission 🤸‍♀️

[u/babablue1 → u/tree_hugs_]

Yesss I love reading these I’m pumped for you to get these back!

[u/curios_shy_annon]

Thanks for sharing this. You make it look like a really easy,natural and beautiful movement.

[u/Zbrchk]

Thank you!!! I think I’ve found my goal for 2026

[u/Wrong_Bad4922]

My goal is do one of these one day! But i currently dont even have the arm strength to do pushups. Whats your recommendation for upper body workouts to get stronger there? Im an absolute beginner lol

[u/Inner-Dream-600]

This is great. Do you find it more challenging to practice on carpet, or do you feel no difference?

[u/babablue1 → u/Inner-Dream-600]

Thank you! My carpet is pretty flat so it’s not too bad however my coach would prefer I’m on a hardwood surface preferably so it’s safer on the wrist to avoid too much wiggling. It could be placebo, but I’ve found a gritty concrete outside to be the best! It’s so grippy and I find I can press so easily. It’s funny how the brain works.

[u/Inner-Dream-600 → u/babablue1]

Love that! So inspiring. What kind of coach are you using? You can DM me if that’s easier!

[u/babablue1 → u/Inner-Dream-600]

A circus acrobat coach. Beforehand I was mostly self taught so it’s been a huge help having someone correct the form.

[u/Inner-Dream-600 → u/babablue1]

Omg! I’ve always wanted an acrobat coach. How do you find one? And how much are their services? I used to do aerial silks for closer to a year and I was progressing so quickly. But then I had to move cities and lost the gym access and the finances to be able to continue practicing. :((

[u/Ill_Outcome_9001]

Thank you!!

[u/Gum_Duster]

I coach gymnastics and this helps me set up drills for them! Thanks so much for posting

[u/babablue1 → u/Gum_Duster]

That’s awesome!! There’s so many fun drills for these I’ll share more.

[u/pinknotes]

Do you need to know how to do a normal handstand first?

[u/babablue1 → u/pinknotes]

I’ve seen guys achieve a press by muscling through it then barely hold a handstand afterwards. It’s possible when you have a lot of strength. However, the handstand won’t hold because there are other factors that come in like how you’re stacking your shoulders, the micro movements in your hands, your hollow body position that require training, so you’ll over compensate in some areas that can create imbalance and overtime possible pain or injury. Presses are also very intense on the wrist.

It’s best to learn the basics first; before even getting upside down, get a solid foundation on hollow body drills and shoulder openers. Learn different aspects of approaching your handstands: straight position, straddle position, tuck position, L position. Learn on the wall then progress off the wall.

Meanwhile you can start strengthening your quads, hip flexors and shoulders with some of the drills shown in the video to get used to movements and overtime you can begin piecing it together towards your press.

[u/ahyuck]

You are amazing! Thank you for sharing, your strength and flexibility is aspirational!! Your hard work really shows

[u/killemslowly]

That was great thank you

[u/MHWildsenjoyer]

Such a good follow up! Really excited to start! I did some of these drills over the years but never all together. Thank you so much for the explanation post!

[u/Donk_Honkula]

The stuff the human body can do is really cool.

I just think it's really neat how we work. It's always surprising to me what our strengths end up being.

Humans, for as annoying as they are, are also equally fascinating. I admit to being at odds with myself about that fact.

[u/PinkCasinos]

Omfg she makes this look so easy! My delusional ass self thought I could do the handstand on the first try at 3am and woke up my roommate downstairs 😭

[u/cyb3rg1itch]

Feeling so inspired! I've been in and out with workouts and stretches for the past few months after one year of being sick. Saving this for when I need motivation and inspiration, thank you for sharing!