The box rock is just one of the many exercises included in Durante’s new (and free) workout program, Gymnast Jacked, available now in the Men’s Health app.
While the box rock is typically done using a box, as the name suggests, you can do it using almost anything that will allow you to elevate your feet—furniture included.
“What I’m going to show you here is a handstand exercise that takes advantage of the couch in your living room,” Durante says.
Regardless of where you do it, this is an exercise that demands heightened focus and attention to form.
“What we’re focusing on here is trying to create a 90-degree angle from the hip—hands on the ground, feet on the couch,” Durante says. “You’re going to be rocking back and forth, trying to open up that shoulder angle.”
Watch the video to see Durante perform this beneficial exercise with perfect form, then incorporate it into your training and see how increased shoulder strength and range of motion can improve your handstand.
“What I’d like to see is you guys doing three reps with a five-second hold at the end of each range,” Durante says. “Rest as needed, and let’s see three rounds of it.”