BalanceNotion

The handstand pike press-up is a complex skill that requires a high level of strength, compression, and shoulder control.
Once you’ve developed the full press, here’s a three-step challenge to refine those qualities even further

Level 1
From a plank position, slide into an inverted V.
Bring one leg at a time toward your forearm, then both legs together.
Hold the compression for up to 5 seconds, maintaining a strong push through the shoulders.

Level 2
Repeat the same entry.
Bring one leg, then both legs, to the forearms.
From there, move into a baby ball compression, open into a tuck position, and slowly control the descent back to the forearms.
Focus on keeping the chest in and maintaining shoulder protraction throughout.

Level 3
From plank, slide to inverted V once more.
Tap your forearms with your feet (one at a time, then both).
Bring your legs together and transition into a full pike press-up to handstand.

Complete all three levels in sequence to test your compression strength, shoulder isolation, and endurance in the push.

A special thanks to for their lovely studios

Costa Rica handstand retreat🌴
15-21 November 2025

3 weeks online handstand intensive training
February 2026
Link in bio

🇨🇷 🤸‍♀️
Join us for a 7 day intensive in beautiful Costa Rica with Nicolas Montes de Oca, artist and holder of 5 handstand World Record 🏅and Marie-Eve Dicaire who has been performing for the last 18 years with numerous internationally recognized such as Cirque du Soleil, The 7 fingers, Cirque Éloize, Cirque Plume and many more. 🎪

4-11 #2023

+ & ✅ 👉 https://events.balancenotion.com/costa-rica/

See you soon !