Vertical Press to Ankles
The Vertical Press to Ankles is a press handstand progression that develops core compression, which is essential for press handstands.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Plyometric Box, Slider
Vertical Press to Ankles
![Vertical Press to Ankles 1 Vertical Press to Ankles Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/Vertical_Press_to_Ankles-1.jpg)
![Vertical Press to Ankles 2 Vertical Press to Ankles End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/Vertical_Press_to_Ankles-2.jpg)
![Vertical Press to Ankles 3 Vertical Press to Ankles](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2021/01/Vertical-Press-to-Ankles.jpg)
- Stand at the edge of a tall box or other stable surface that allows you to press into support on its edge.
- Press up through your hands.
- Keep your legs straight and toes pointed while keeping them in contact with the side of the box.
- Use a slider if necessary to press through your arms to slide your feet up.
- As you press, keep your elbows straight and strongly elevate and protract your shoulder blades.
- If your shoulders are properly positioned, your back should curl and not arch during this movement.
- Slide up until your ankles reach hand height.
- Hold the top position briefly and control the descent.
- Repeat for reps.
![Vertical Press to Ankles 4 Inverted Straddle Hang](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-Inverted_Straddle_Pull-2.jpg)
- Exercise: Inverted Straddle Hang
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Stall Bars
![Vertical Press to Ankles 5 Press Walk](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-press_walk.jpg)
- Exercise: Press Walk
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Moderate
- Equipment: Body Only