Stalder Press

Body WeightIntermediate
1. Begin in a standing position with your feet shoulder-width apart. 2. Keeping your core engaged, hinge at your hips and bring your hands down to the floor in between your feet. 3. Walk your hands back towards your feet, while keeping your legs straight until your body is in an inverted V position, with your hips lifted up towards the ceiling. 4. From the inverted V shape, slowly bend your elbows and lower your head and shoulders towards the floor, coming into a downward dog position. 5. Press through your arms and shoulders to lift your head and shoulders back up, while simultaneously pushing your hips up towards the ceiling. 6. As you press up, keep your core tight and engage your shoulder and upper back muscles. 7. Repeat steps 4 to 6 for the desired number of repetitions.

How to perform the Stalder Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Stalder Press using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your working muscles rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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