Zombie Slide on Bench

The zombie slide teaches a strong push through the shoulders to effectively develop the strength to support the body in a press to handstand. Using a bench to elevated the feet reduces the mobility requirement and makes it easier to get into the proper pike compression to effectively load the shoulders.

Cues:

• Lay on a bench with your hands on the floor to begin

• Drag the body forward through locked elbows and protracted shoulders and pike the hips high

• Drive the shoulders up and under the hips to create a straight alignment

• Squeeze the top position tightly

• Return to the start position slowly and with control

• Keep the toes pointed and knees locked at all times

Mistakes:

• Bending elbows

• Bending knees

• Working from the soles of the feet

• Tucking the head inside to try to help the shoulders