Kufu工夫
Skill trees Plans Free tools Download
Kufu / Skill trees / Press to handstand
Skill tree · Balance & Handstands

Press to handstand progression

A press to handstand is lifting into a handstand from the floor with strength and compression alone, with no kick or jump. Kufu's press to handstand tree has 7 nodes, from Elevated pike press (Feet on box/bench, press to HS) to Pike press to HS (Full press from pike, legs together). Each node opens only when you pass its challenge. Before step 1 there is an entry gate: 60 sec freestanding HS, L-sit mastery.

From the tree that ships in Kufu 2.0 · Last updated 2026-10-13

  1. Entry gate

    Prerequisites

    Challenge to open itJudge it yourself60 sec freestanding HS, L-sit mastery

    Opens after Handstand: Freestanding 60 sec, L-sit: Full L-sit (parallettes)

    Drills to practise (2)
    • Freestanding handstand 3 × 60 secThe position you are pressing to. It has to be reliable first.
    • L-sit hold 3 × 15–30 secCompression through the hip flexors is the other half of a press.
  2. Step 1

    Elevated pike press

    Challenge to open it3 clean repsFeet on box/bench, press to HS
    Drills to practise (1)
    • Elevated pike press 4 × 3–5Feet on a box, hands on the floor. Push the floor away and lift the hips over the shoulders.
  3. Step 2

    Straddle stand compression

    Challenge to open itJudge it yourselfChest to thighs while standing
    Drills to practise (2)
    • Straddle stand compression 3 × 30 secFeet wide, fold forward, pull the chest to the thighs with the hip flexors, not gravity.
    • Pancake stretch 2 × 60 secStraddle on the floor, walk the chest forward. Passive range for the active work above.
  4. Step 3

    Floating straddle

    Challenge to open itHold 5 sec × 3 setsLift legs from straddle stand, hold
    Drills to practise (1)
    • Floating straddle lift 4 × 5 secHands down, lean forward until the feet get light, then lift. Hips travel up, not back.
  5. Step 4

    Straddle press negatives

    Challenge to open it3 clean repsSlow controlled descent
    Drills to practise (1)
    • Straddle press negative 4 × 3From a handstand, straddle and lower slowly. Five seconds down, fighting the whole way.
  6. Step 5

    Straddle press to HS

    Challenge to open it1 clean repsFull press from straddle
    Drills to practise (1)
    • Straddle press to handstand 5 × 1–3Lean, float, then close the legs at the top. Patience beats power.
  7. Step 6

    Pike press to HS

    Challenge to open it1 clean repsFull press from pike, legs together
    Drills to practise (1)
    • Pike press to handstand 5 × 1–3Legs together the whole way. Far more compression than the straddle version.

How the tree works

A node opens only when you pass its challenge: a timed hold, a number of clean reps, or landings out of attempts. Quality you can only judge by eye, such as a straight line or a clean exit, is self-assessed. Practice volume, gym numbers and the coach's opinion never open a node.

Practising a node in Kufu logs a real workout: a short warm-up, the node's drills and a cooldown, on the iPhone or the Apple Watch.

What it builds

Compression, shoulder strength and control at the top of the handstand.

Skills and weights

Kufu is a hybrid app: the press to handstand tree sits beside your barbell and dumbbell work rather than replacing it. Skill work goes first in a session, while you're fresh. The Skills & Lifts plan runs two bodyweight skill days and two gym days a week.

Other trees

Balance & HandstandsHandstand12 nodesPulling & LeversFront lever9 nodesPulling & LeversBack lever8 nodesCore & CompressionL-sit8 nodesPulling & LeversMuscle-up9 nodesDynamic & TumblingCartwheel to aerial8 nodes