Jan/102
More Questions Answered
I figured I’d dive into the email file and answer a few questions today.
“I’ve been working on the one armed handstand pushup and have gotten one armed handstand planks. Do you have any tips for faster progression with the one armed handstand pushup. I’m at partial ROM at the moment.”
Jesse
First off congratulations Jesse, you are much further along then most everyone, including myself.
I can’t give you my personal experience as I haven’t got to that point yet. But I can offer what others have said will work.
The basics of progressing from two hands to one would be to use your off hand less and less. You can do this by raising it on an object or just using less pressure (like going on to the fingertips. This way your ‘working’ arm must do more work.
For more on the one hand handstand pushup I recommend you check out the book Convict Conditioning by a man who was able to work up to this awesome move. You can read my full Convict Conditioning review here.
“I only started hand balancing because I thought it will make me taller??? I’m 16 and 5′9 will I be 6 ft if I do hand balancing???”
Naqib
This is the first time I got this question. And its interesting. Does hand balancing make you taller? Probably not. Hand balancing and inversion can offer many benefits and keep the spine straight and aligned. This probably won’t make you taller but it certainly won’t make you shorter. Considering that you’re young its likely that you’ll still keep growing.
“I have been practicing handstands for 3 years. I probably practiced it the wrong way because I can barely hold it for 5 seconds. What can I do to extend the life of my handstands?”
Brian
Don’t mean to be harsh but yes you must be doing something wrong. It took me about a year to work up to thirty seconds and I think that was too long!
You must be neglecting something basic like keeping the body tight. Without seeing you do a handstand I can’t advise you better than that. No matter what it is though, I encourage you to revisit the lead-up stunts as described in the Secrets of the Handstand Quick Start Guide.
Sir I am practicing yoga since 1 & 1/2 years. I can do difficult postures excluding this handstand. In yoga all boys generally perform curved Handstand instead of straight Handstand. Sir I have one question, What is the role of our back while performing handstand? Is it responsible for balancing Or Handstand is only depends on power in our hands? Also I am 20 year old. I listened that age is one of the barrier in practicing the handstand. Is it true? If possible Please tell me sir, at what age you have started the Handstand?
Aniruddha
Whether you have a straight or curved handstand the back is not involved in the balance. IT is used to keep you stable, but you do not arch more or less in order to stay balanced. Balancing comes from the hands and also the shoulders. (For beginners I recommend keeping the shoulders immobile and focusing on the hands.)
As for age there’s a few things going on. Kids are better off at gaining skills. They have more myelin which allows them to gain skills quickly. And by starting early you have more time to build your skill. (Full details on this can be found on the Skill and How to Build It CD found in the Hand Balancing Mastery Course.)
They also weigh less and are closer to the ground. So yes, younger people are much better off at hand balancing. But age is no barrier. You can become good, even great, if you’re dedicated.
That’s enough questions for today. Pay attention to the next post for something special. Until then…
Good Luck and Good Hand Balancing,
Logan Christopher
Jan/102
Gymnastic Handstand
The gymnastic handstand or straight handstand is a more difficult move then the natural or curved handstand. For that reason I believe a beginner should work on the curved handstand first and once they become proficient at that then they can move onto the straight handstand.
Working on the straight handstand will take a good bit of dedication as you must learn to maintain a straight body while upside-down, something that certainly doesn’t come natural. As with any move its best to learn it in the easiest possible way first. For that reason we go to the wall.
When working on the gymnastic handstand it is better to face the wall with your body rather then have your back to it. This makes it easier to get into the straight body position. You can cartwheel into position or walk your feet up the wall.
Once you are in the handstand get your hands as close to the wall as possible. Stick your head through your arms. This alone will help your back to stop curving. While keeping the arms locked push through with your chest to open up the shoulders. If this is difficult you may need to work on shoulder flexibility.
Another key part is the lower body. You want to maintain what is known in gymnastics as a hollow body position. That is you tuck your pelvis in. Think as if you were trying to reach your tail bone to your navel and shorten that distance. You may need to practice this position while not in a handstand if it is unfamiliar to you.
Once you have a good position hold for time against the wall. Work up to 2 minutes for multiple sets. If you can do this you have good endurance not just to hold the handstand but to keep your position while you do it. At that point the gymnastic handstand should feel natural to you.
The next step is to transition to freestanding. Instead of just kicking up out in the open start in the straight handstand against the wall and come off a little bit to find your balance. But that will have to be an article for another time…
Good Luck and Good Hand Balancing,
Logan Christopher
Nov/091
Planche Progression
Here you’ll find tips on planche progression.
“I’m 21 years ( physically strong ) I do need to get into Planche. Can you advice me on something to start with ???”
Kenji
I have not built myself up to doing the planche. Haven’t really worked on it much.
But I can give you a variety of drills and methods to build it up, proven by a number of other people who have had success. The basic planche progression is to increase the leverage of the movement little bit by little bit.
That is going from a tucked position to a straddle and finally a complete planche. When you get good at one position, building the strength and skill to do it, you move onto the next.
I first learned about this method from Coach Sommer. In his article below you’ll get many more details on this planche progression. Plus it also covers the front lever.
Good Luck and Good Hand Balancing,
Logan Christopher
Nov/090
Planche Pushups Training
This question from Paul concerns planche pushups training.
“From a beginners perspective, what exercises would you recommend to working into a full planche pushup?”
That depends entirely on how much of a beginner you are. If you are really just starting out there is going to be a ton of work before you get to the planche and finally a planche pushup.
Suffice to say, you’ll need a strong planche before you can approach doing planche pushups.
There are two drills that come to mind to help on the pushup portion. Even if you can’t do the planche yet you will be able to do this planche pushup training and get started.
One involves having a friend hold onto your feet. Now, you don’t merely want to do pushups in this position. That would make this nothing more then an elevated pushup. Instead, lean far forward in advanced of your hands, that is to assume a planche position.
With your partner holding your feet you won’t have to support all your weight, but the goal is to do as much as you can on your own.
From this position you do your assisted planche pushups. The key is to do low reps and really maximize the effort that goes into each one.
The second drill is similar though it doesn’t require a partner. This is to do what are known as pseudo-planche pushups. You get on the ground and get into a normal pushup position.
Like before, you will lean forward so your shoulders are forward of your hands. Your feet are on the ground but you will be working in a similar planche position.
There are other methods but these will help you out big time. Along with them you’ll really need to be training your planche and making it strong.
Much more on the planche can be found in The True Art and Science of Hand Balancing.
Good Luck and Good Hand Balancing,
Logan Christopher
Aug/093
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!
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
(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
Aug/092
Great Rings Routine
People that have never used the gymnastic rings may know they are difficult but it takes a try on them to truly grasp the strength it takes to do an impressive routine.
I came upon this video awhile back. It shows gymnast Andreas Aguilar at the 1991 World Professional Gymnastics Championships. Its most likely just an exhibition, rather then competing, due to the moves he performs.
Of particular note I want you to pay attention to the muscle up in the L-sit position. That may very well be one of the smoothest muscle ups ever. A far cry from the kipping action most athletes use.
There’s quite a few iron crosses and you’ll want to pay attention to the very unique dismount.
Good Luck and Good Ring Training,
Logan Christopher
P.S. Rings can build awesome strength and you can buy a set of gymnastic rings here.
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