Stalder Press

The Stalder Press is a challenging and dynamic exercise that primarily targets the shoulders, core, and upper body. Named after the gymnast Marian Stalder, this move requires a high level of strength, stability, and coordination. It is often performed on parallel bars or rings, making it suitable for both gym and home workouts. The Stalder Press involves starting in a hanging position, with your arms fully extended overhead and your body in a hollow position. From here, you engage your shoulders and core to initiate a pressing movement, lifting your body upwards until your arms are fully extended and your body is vertical. The Stalder Press demands a great deal of upper body strength, particularly in the shoulders, while simultaneously engaging the core to maintain stability throughout the movement. This exercise is an excellent way to build shoulder strength and stability, as well as improve overall upper body control and coordination. It requires a good level of mobility and flexibility in the shoulders to perform effectively. The Stalder Press can be progressively adjusted by adding weights, increasing the range of motion, or performing it on less stable surfaces, such as gymnastic rings or a stability ball. As with any challenging exercise, it is important to prioritize proper form and technique to avoid injury. Ensure that you have a solid foundation of shoulder and core strength before attempting the Stalder Press, and gradually progress the difficulty of the exercise over time. Incorporating it into a well-rounded upper body training routine can enhance your overall strength, endurance, and athletic performance. So, if you're up for a challenging and rewarding workout, give the Stalder Press a try!

Instructions

• Start in a deep squat position with your hands on the ground in front of you, fingers pointing forward.
• Engage your core and slowly lift your feet off the ground, shifting your weight onto your hands.
• Straighten your legs and press your hips upward, shifting your weight onto your shoulders.
• Continue to press upward until your arms are fully extended overhead, with your body forming a straight line from head to toe.
• Hold the position for a moment, then reverse the movements to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Start with a proper warm-up to prepare your body for the exercise and prevent injuries.
• Focus on building core strength and shoulder stability through exercises such as planks and shoulder presses.
• Practice your handstand position and hold to improve your balance and body control.
• Engage your upper body muscles, especially the shoulders and triceps, by performing push-ups and dips regularly.
• Incorporate exercises that work on mobility, such as shoulder dislocates and thoracic rotations, to improve your range of motion.
• Gradually increase the difficulty of the exercise by lowering your feet towards the ground and aiming for full range of motion.
• Maintain proper form throughout the movement, keeping your core tight and shoulders actively engaged.
• Include supplemental exercises that target the muscles involved in the Stalder press, such as pike push-ups and overhead presses.
• Allow for adequate rest and recovery between training sessions to prevent overuse injuries and optimize muscle growth.
• Pay attention to your nutrition, ensuring you consume enough protein and calories to support muscle development and recovery.