Tag Archives | Pushups

Legendary Strength Lockups


Hey everybody! In today’s post, I went back into the archives and caught a great tutorial by Logan on how to start developing single arm chin-ups. He calls these drills lockups.


You start off with a single ring or pull up bar. Begin in an alternating grip position. Whichever hand you are going to preform the lock-up with, you’ll use the opposite hand only a baseline support. Gauge yourself and try not put too much weight on the support hand.


Once you’ve locked up at the top end, complete the rep by releasing the hand and controlling the drop like a normal chin up.

Trampoline Handbook
Trampoline Handbook on Amazon


Now the final addition is to turn each rep into a negative so you can begin to build your maximal strength!

Check out Logan performing his Lockups below!

March is the month to get yourself in tune with your body, so be sure to pick up the Advanced Bodyweight Training Bundle!

Stay Inverted!
-Coach Jon

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Are Handstands Possible at an Older Age?


Hey everybody.  Every now and then we get some feedback on not just how do start balancing with your hands, but also is it attainable at an older age. Luckily while browsing through the archives I was able to find Logan’s opinion on the subject.  Mindful movement is the key. So, if this is an endeavor you want to jump into, listen to your body and watch the video below for tips.

Now that you’ve watched the video, we found an excellent example of performing acrobatics as an older adult. This gentleman’s name is Lee Mowatt and if I remember right, he did this video at 64 years old(don’t fully quote me on that!)


Take a look at his stabilization and control below.

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Trampoline Handbook on Amazon

If you want to get better at your mindful movement pick up our Advanced Bodyweight Training Bundle!

Stay Inverted!
-Coach Jon

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Wrist Strengthening Exercises

An important part of handstands is having hand strength and flexibility so here are some wrist strengthening exercises.

I’ve always had some wrist troubles when it came to handstands due to an old injury. And recently my right wrist has been acting up making even a regular handstand hard to hold.

How have I been able to make progress towards overcoming this?

By doing more handstands!

Because a handstand puts you near or at complete extension of your wrist it’s a position most people never really use or have need for strength in. But for those of us handbalancing that’s different.

Very few other exercises can even get close to this position. So using the handstand itself is the way we want to use to build wrist strength and flexibility.

Trampoline Handbook
Trampoline Handbook on Amazon

Of course, if you are just starting out putting your full weight on your hands may be too hard. In this case going from pushups, to elevated pushups and finally to the handstand is the progression to follow. I had to go back to the starting point in order to build up.

It may be uncomfortable. The idea is to push your boundaries a little at a time. Keep doing a bit more each time to expand your wrist flexibility. Of course, you don’t want to push too hard you injure yourself even more. The idea is to make progress slowly and over time.

If its no strain to hold the position, when you are in the handstand (ideally against the wall) you can dig in and press down into the ground doing isometrics to further build your strength, and therefore control when balancing.

Regular practice with these kind of wrist strengthening exercises will result in strong, flexible and healthy hands and wrists.

Good Luck and Good Balancing,
Logan Christopher

P.S. There’s also some nifty stunts by Bob Jones in Chapter 6 of The True Art and Science of Hand Balancing. Be sure to check those out to further build strength and flexibility in those hand balancing hands.

Forearm Development from Various Hand Balancing Skills

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One Finger Handstand

Is a one finger handstand even possible?

Most would say that no human could possibly do this feat. But then most would agree Shaolin monks are anything but normal people!

The True Art and Science of Hand Balancing
The True Art and Science of Hand Balancing on Amazon

This video shows a 91 year old monk Hal-tank from the Sil Lum Temple in China perform that feat.

As I’m sure you’ll agree this move goes beyond just finger strength, requiring intense focus of chi.

There are many other monks who have mastered a two finger handstand like this picture shows. Thanks to Gay Ng for sending it to me.

Two Finger Handstand by Shaolin Monk

Two Finger Handstand by Shaolin Monk

(You can also witness this feat from another Shaolin monk in the awesome DVD Shaolin: Wheel of Life available for cheap on Amazon.)

But getting down to a single finger handstand takes many more years of dedicated practice.

Its sure to be an entirely different approach but there’s a full chapter by Bob Jones, famous for his thumbstand, on doing fingertip pushups and handstands in The True Art and Science of Hand Balancing.

You can get started with the basics. Whether you’ll work up to two or one finger handstand like the monks do is up to you.

Good Luck and Good Hand Balancing,
Logan Christopher

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Underbalancing, Learning By Yourself, and Ab Training

Going to answer more questions today.

Before I begin let me once again advise that when you send in your questions to to give details and don’t just ask a broad question like ‘how do I do a handstand?’

Before you ask anything look around the site, especially the articles section to see if your answer can be found there. And please make your questions readable. I can’t answer if I don’t know what you’re talking about

“when i am doin my handstand i will kick up but i am havin trouble stayin balanced. how to i keep balanced if i keep falling forward so i am facing the same way as i was before i kicked up”

It sounds like you are underbalancing Alicia. You need to keep the balance on your hands more towards the front and your body toward overbalancing. I explain why in depth in this article on scientific hand balancing.

“how do you learn how to do a handstand by yourself”

The True Art and Science of Hand Balancing
The True Art and Science of Hand Balancing on Amazon

Without any help the journey is going to be hard. So you should read the articles on the site or get instructions on how to do it. This will get you started – How to do a Handstand Article – and this will take your further – Secrets of the Handstand Quickstart Guide.

Anyway you do it though it’ll take a lot of practice. Be persistent.

One last question.

“I know that having toned abs helps you with balancing when doing a handstand, and since crunches don’t really work, I wanted to know if you have any exercises that I can do, that work very well. Exercises that don’t require an exercise ball, or anything like that.”

Toned abs don’t help with a handstand, strong abs do. There are tons of possibilities. Here’s a few basic exercises that require no equipment at all.

V-ups (or any kind of sit-up)
Arms Extended Plank or Pushups
Holding an L-sit
Leg Raises and Thrusts

The important thing is to work your abs with not just high rep exercises. Do difficult ones where you can’t do more than 5 reps or a 5 second hold.

My favorite course on building strong abdominals like a gymnast is called just that, Gymnastic Abs, put out by my friend Ed. It’s a series of progressions from real basic exercises to difficult ones used by gymnasts. And you know what they can do.

If you want strong abs click here.

Good Luck and Good Hand Balancing,
Logan Christopher

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