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The handstand press or push up is a true test of skill, coordination and relative strength. Starting it from the Crow position adds a whole new level of athletic challenge.

If you can already do a handstand push up against a wall, this is a great skill to work towards. If you’re not ready for the handstand push up yet, consider starting with a steady diet of Rocca Presses until you build the necessary strength for more advanced movements. From there you can move on to the handstand press, and eventually to the variation performed from Crow.

Whether you’re ready to add this to your arsenal or just searching for some inspiration, take a look at the video below…

Handstand Press From Crow

Here are a few of the main cues for the exercise:

Crow

Shoulders pulled down away from your ears

Inner thighs tight to your upper arm (triceps)

Bend at the elbows

Tilt forward until your toes come off the ground

Make sure you feel comfortable in this position before moving on to the press!

Press Up From Crow

Use a quick dip down to project yourself back up

Drive your hips up over your head before pressing up

Start on a wall until you’re comfortable with the movement

If you’d like to work this movement into a freestanding handstand, make sure you’re able to hold a handstand on its own for at least 15 to 20 seconds first. You should also practice “tumbling” out of the handstand with a somersault so you can bail safely.

Enjoy! And be sure to let us know what you think in the comments below.