Building Animalistic Strength With Handstand Pushups

Today's Guest Writer is my good friend and the Renaissance Man of Physical Culture himself, I give you  Logan Christopher, enjoy everyone....

Handstand pushups are one of my favorite all time exercises. They happen to also be one of the very best exercises you can do. They can be used to build truly unbelievable levels of strength, and they’re not bad in the muscle building department either.

Here’s the problem. Most people can’t even do them. I know I certainly couldn’t when I started training. The handstand pushup was one of my first major goals when I got serious about bodyweight training. I could hold a handstand against the wall but if I tried lowering to my head I came right down.

In this article I’ll be showing you the most simple way you can progress from not being able to do handstand pushups at all, all the way to the full range style.

Let me also say this. There’s a certain very popular book, and rightly so, that has a progression towards a one arm handstand pushup. This is great, except that the move has never been achieved in the form promoted in the book. While moving to one arm works for many things, I think you’re much better off going to the full range of motion in the handstand pushup.

Hold a Handstand

For this progression we are only going to be doing one thing, and that is altering the range of motion. In the handstand position you should be quite strong. I’d say that you should work up to at least 30 seconds holding a handstand against a wall before you even try to work on handstand pushups. Some people may be able to do this right away, and others will have to devote some time to it.

Because your arms are locked out in the handstand you’re relying more on bone structure to keep you in the handstand, rather then strength. But as soon as you bend the arms you throw that weight onto the muscles of the arms and shoulders.

Quarter Handstand Pushup

Now what we have a good handstand position we’re going to start the first partial handstand pushup. Take a stack of books under your head. A pile of phonebooks work great. But any object which you can raise or lower the height will work.

You want to position this stack right under your head. When you kick up into the handstand you’ll lower a couple inches until your head touches the books then you press back up. If you’re going too far that you can’t press back up add another book.

Half and Three Quarters Handstand Pushup

If this is easy and you can crank out reps then you can lower down further. Try handstand pushups with half the range of motion to the floor. When that’s easy go for three quarters the range of motion. You’re almost there.

Regular Handstand Pushups



The regular handstand pushup is when your head will come to the floor. The truth is this is still a partial range of movement. Some people even call this a headstand pushup because you do come to a headstand position. Still with each range of motion increase these pushups become harder and harder.

When you’ve hit the ground and can press back up you’re at a major milestone and can say with confidence you can do handstand pushups but there is further to go.

Handstand Pushups on Handles

For the next step I typically use some form of pushup handles. The reason is that these extend the range of motion to the next step. They’re also more stable then trying to now use the phonebooks to raise your hands as they could slip out. A pair of heavy kettlebells work or any pushup handles. If the increase in distance is too much, again add phonebooks under the head to lessen it.

Be forewarned. The sticking point in pressing for almost everyone is right around this level. That means this move is going to be dramatically harder then the regular handstand pushups. Of course when you master this movement you’ll be that much stronger.

Full Range Handstand Pushup



Now it’s time to move onto the last step where you actually press up your entire bodyweight along a full range of motion. For this I usually use two chairs placing my hands flat against them. If you had a parallettes these would work just as well.

Again you can take this position and also place the books under your head to make steps in between. But you may find the bottom of the press isn’t as hard as the sticking point we just worked through.

If you follow through on working these different ranges of motion in the handstand pushup as the main method of progression you will eventually achieve them all. The vast majority of people alive cannot do a regular handstand pushup let along one that is full range. Of course, there are further steps you can go from there but this is more then enough to get you started.

Logan Christopher is the owner of Legendary Strength and Lost Art Of Hand Balancing - If you want much more information on this exercise be sure to check out The Ultimate Guide to Handstand Pushups.

Do This, Do That…You Know What Screw It

I really get pissed sometimes when I hear people tell others what they should or shouldn’t do because they feel they’re right and you’re wrong. Certain personal trainers just don’t really care about what the person they’re teaching is really fitness. I’ve even heard some trainers who have had previous injuries tell some poor shmuck how to do an exercise that got the trainer injured in the first place. What’s the deal with that?

 The real opportunities come with a feeling of learning to do something for you. Becoming your own trainer is like learning to be your own boss, you control certain things and you use the best resources to get your job done, unlike trying to be someone else and busting your ass so much, you forget what’s really important and that’s you. Idolizing a certain method or trainer isn’t a bad thing but remember to find out what works for you and find something that suits you.

 There are experts, and then there are “experts.” The difference between the two is that experts show the real side to having fun exercise and teach you to find who you are mentally, physically, emotionally and spiritually. The “Experts”, steal your money and if they’re in shape, they make you feel worse and brainwash you into thinking their method is the end all be all, plus some guys aren’t even in that decent of shape and yet still have an ego the size of Candlestick Park.

 Learning for yourself and your goals are more important than trying to follow someone’s exact program. You can learn exercises but you need to find how they are suited for you. I hate routines with a passion, I get bored easily and I need something to keep me interested so I would do certain exercises I’m in the mood to do and go with it. If you like a routine that’s great but build ones that suit your goals best.

 If you want real results, doesn’t matter if its in a gym, your house or the park for that matter, use basic elements and have fun with what you have and don’t let anyone give you crap about it. Learning to use what you’ve learned to help reach your goals gives you more power than any trainer who gives crap about this or that, many guys are one dimensional and they don’t think outside the box, the day you can think outside the box, you’ll be on your way to becoming a master of your own endeavor. Take a step back and learn from as many people as you can and find the best resources that suit for you and yourself only.

 Being a first rate individual as oppose to a second rate know it all, remember the expert vs. “expert”, is not very common and when you learn to be different, you’re finding what’s more important. Bruce Lee’s philosophy was that to be the best you can be, you must find yourself and learn how to use your whole being as if it was different from everyone else. Self Mastery is a rewarding goal and being different out of the norm and telling those that this is right or that is wrong to screw off because you are better than that. We have the same muscles, same two eyes, two legs and arms so what’s so different of having two sides of the same coin. You’re getting greater benefit becoming your own trainer than to completely follow someone else. Find who you are and dare to be different.

Die Hard Pull-ups

Pull-ups are one of the most difficult forms of strength and conditioning because it’s the one basic exercise most people have trouble doing. It doesn’t have to be a burden to learn how to do pull-ups. Once you learn the basics an can do a few reps what’s next? Just doing a few reps alone makes you a strong person at that exercise but it’s really the quality of the reps that count and not so much the quantity. Repetitions in any exercise up to a point can be boring like the 500 push-ups or the 1000 Hindu squats or even the military goal of 20 or more pull-ups to get 100 points on your PT Test. I like doing reps but I get bored easily so to enhance my interest I change grips and do them as best as possible. To get the greatest benefit in your reps, work different parts of the pull-up and try different tempos in speed and precise movement.

 One of the most common neglected parts of the human body is training your grip. Without grip strength, how will you hold onto something such as a baseball bat, opening a jar of pickles, picking up heavy weights or squeezing a Captains Of Crush hand gripper? Working your grip has more of an impact on your training than doing a bicep curl, a press or swinging/juggling a kettlebell, think about it, how would you be able to do those exercises if your grip can’t even hold on? Grip strength is essential to your training and the more likely your grip strength is the better your lifts and feats will become easier. If you don’t believe me than learn from two warriors of pure unadulterated gripping power and that’s Arthur Saxon and Slim The Hammer Man.

 A lot of people have this notion that pull-ups and chin-ups are just for the Biceps and Back, obviously they haven’t done much research because when you really get into doing this exercise, the back and arms are just the tip of the iceberg. You are working the upper body in ways not many other things can do and eventually you’ll be working the whole body. When you use certain tools to put more into your pull-up training, you’re learning the key secrets to challenging your grip, mind, body and your coordination to keep tight and tough in order to make the quality reps.

 If I had to pick one of the strongest pound for pound athletes in the world, it’s a guy you don’t hear of quite often unless you live in Vegas and know something in Gymnastics and that is Dutch Gymnastics Champion and Performer Cees De Kok. I once saw this old school gymnast do a show in Vegas called Bite, a vampire type production where heavy metal is blasting and a Circ De Soleil type action styled performance happened. In one of the epic scenes of the show, Cees wrapped a chain around his wrist and started flying around the audience and out of nowhere grabs his wife in mid air and twirls around the stage like a figure skater in space, it was unbelievable and one of the most awesome displays of strength and agility I’ve ever witnessed. This guy was just incredible and he has the mastery to even teach you the secret andmost impressive ways to build pull-up strength.

 Who are the strongest climbers in the world? Not humans sorry guys it’s the mighty Apes. Animals like Gorillas, Orangutans, Chimps and Gibbons are the most powerful species of this caliber because the way they need to move either on the ground or in the trees takes grip strength to a level only rock climbers have come the closest to and yet we still can’t match their strength and agility. Training like an Ape however is a key to opening a new door of strength and fitness that can only be explained by experience and experimenting. I’m not a climber nor am I a tree swinging jungle man but I have practiced brachiating, hanging and pull-ups from many different angles and at 240+ lbs. I’m surprised I can actually do it. Training this way works your tendons and muscles to their very brink and if you truly want to feel real gripping strength, hold onto a pull-up bar with one arm and see how long you last.

 In many areas of fitness today, we don’t do much in the way of pulling movements unless it was a curl or pulling on a cable and deadlifts aren’t really that big anymore but yet pulling movements that work major muscle groups even out the front and back portions of the upper body since most gym rats focus on what they can see in the mirror as oppose to neglecting the back. If you can’t pull yourself up than you’re in trouble my friend. It is important to work your body from as many angles as possible while working as many muscles in one or more motions as possible and when you work on your pulling strength, it’s going to help you in other parts of your life you may have not realized and I’ll let you figure that out on your own.  

Swimming, Nail Bending & Isometrics

So far across the country, the summer is in full blossom, heading to the beach, hiking, running, playing and plenty of parks to go to with the kids however in Idaho, I’d like to call it MPD weather (Multiple Personality Disorder). It’s almost as like weather by Sybil, the temperatures change everyday and it can rain or be hot within a given minute. Hell it’s had thunderstorms and rain off and on lately, when it is warm out you better make sure to take advantage it. That’s why as of late I’ve been going to a lake a couple miles away to go for a dip in the water and just have a blast. When I do go I’d like to bring my cell for music on Pandora, bring a few bottles of water and vitamin drinks and best of all, and bring my 60D penny nails to mess around with. No I don’t show off for all the kids and pretty girls there, I like to do a little training while I’m out in the sun and practice various styles.

 When I’m not at the lake, I usually stay home or go out to dinner with someone but when it comes time to train, I get psyched since I have a 18ft leather strap isometric belt, I wrap it around the tree in the front yard and turn into the greatest wrestler in History, the Great Gama. I push, pull, arm wrestle and put everything I have into bringing that tree down. It’s a lot of fun and when it’s all over, you got veins popping out, forearms are blasted and you felt like you just ran a whole marathon in a 10-20min. period. Take it from me, if you can use something to pull a tree, one way or another you will be strong as hell.

 Swimming is one of my favorite things to do in the summer, just getting the urge to jump in, let the shock of the water hit you for a bit and it’s just riveting the rest of the time. The last couple times I went to the lake, I bring my stuff on the dock, lay down my towel, jump in, swim for a few minutes, get back out, dry off, squeeze and twist the water out of the towel to build some wrist and crushing strength, whip out a couple 60 Pennys out of my bag, wrap one at a time and just destroy that mofo. Jump in the lake, repeat the process until I have bent every nail I brought. Builds strength, agility, flexibility, coordination plus you’re working every muscle in your body, got to love it man.

 At this particular lake, you can view the mountains and green trees right in front of you and just see the beautiful sight of nature and the flow of the water just rolling by. I like doing various Muscle Control and visualize myself as one of the old school bodybuilders from back in the day, I realize I’m not at that level but come on, a little exercise while baking in the sun and looking at nature won’t kill you, who knows, a girl might come up and ask what you’re up to and you just have this big smile on your face. Just doing a few flexes and having fun with the people with you or just yourself, who cares who’s looking at you; you’re having fun that’s what really matters.

 Going for a swim is one of the best things to do for your body. It builds a level of endorphins in your body that just nourishes your body and it’s one of the most amazing feelings ever. If you don’t know how to swim, no worries, you can learn muscle control simulating swim strokes or treading water. Building that Nerve Force, gives you that positive and powerful energy that help stay young, vibrant and feeling like a million bucks. One of the coolest feelings is going for a swim and going out as open as you can without tiring and going back, when you get back to shore or climbing back up on the dock, let your body feel at ease and just feel that sensation where everything feels great and you can’t help but be happy. If you have a lake, the ocean or a pool near by and it’s hot out, go for a swim and get your body moving. Having fun is one of the keys to a happy life and water is one of the elements that brings life.

Think You Don’t Have Time, Tell That To Slim

A lot of people say they want to get fit and strong but they tend to have this “I don’t have time” mindset. I understand that some of you have children, work at certain stressful jobs and need to take care of your family, I was raised in a day care when I was young and saw the woman that became my second mother get up every morning at five and kids would roll in around six and some would go to school but the majority stayed, there were between 7-11 kids at a time not including the 4 she has of her own and by the time kids were gone it be almost 7 o’clock at night. That’s a hell of a schedule and doing that for over 20 years takes a toll on you.

 I’ve learned to make time everyday even on days that I don’t feel well because I’m determined to get something done. That’s a cake walk compared to a living legend like Slim The Hammer Man. This man alone starting as a teenager worked in the Rock Corry and smashed rock and stone with a sledgehammer for 12-14 hours a day up to 7 days a week. Why am I telling you this, yes he busted his ass and you’d think he didn’t have time to do a workout? His job alone was a workout in itself but the point I’m making here is after this long and grueling hours at the Corry, he’d still come home have a little dinner and go down to his basement which became legendary as The Dungeon and bent nails, bars, broke chains and worked tirelessly on his trademark and that was Hammer Levering which you can learn about going to legendary strength and look into the feats of strength section on the site.

 No matter how tough your life is or how grueling a schedule you have, if you want it bad enough you’ll find the time to at least some kind of workout. One strongman I highly admire is named Steve Justa and during his early days he worked on hay bailing and worked construction. After long hours he’d still come home and train like a madman because he wanted it bad enough and made an effort. Some of that training even helped him bail hay faster in a shorter amount of time than he did lifting weights and you can learn what type of training he did from my man Bud Jeffries’ DVD set on Isometrics.

 Find something you want to make a goal, start small, and do a little exercise here and there. Taking a walk on your lunch break is a start, when you have had a rough day and need some time alone, before you go to bed, take a few deep breaths to calm down, do a few stretches that should take no more than a few minutes and there you go. Morning workouts are the best in my opinion because you can get up before everyone else does, do some deep breathing and stretching, if you’re into Yoga that’s awesome. Every little effort can make a huge difference in your results. More importantly, have a good attitude and learn to tell yourself that when you do exercise, make it fun and enjoyable. Who knows, your kids if you have any might want to join you, encourage them, it helps bring in more positive energy and gives your mind and body a healthy dose of great motivation.

 I feel that if you keep making excuses to not exercise, you’re setting yourself up for jail from a mental standpoint and not just a cell, you’re solitary confinement where you’re locked up, chained to the wall and you can’t do a damn thing to break yourself free, do you want that to happen, being stuck with the same things over and over and looking at the same boring and unhappy life? One little change and you can make a whole turn around. I never said give up what you have in your life just to exercise, that would make me sound like a prick but what I’m doing my best to help YOU with is that if you want to get in shape, do what you can to make the time to do even if it’s for one minute. Yes you read that right; you can start doing exercises that will take only a minute to do. You can even do certain throughout the day, make it happen for you.

 Having the need to go to the gym is way overrated and it sucks getting there, being stuck in traffic, parking, dressing into gym clothes then you try to find a place to workout and someone else has taken it, you’ve just wasted precious time and I would bet my bottom dollar that at times it takes you as long to get to the gym, park and dress as it is getting the same amount of time as the workout itself. Home workouts are the most valuable places to train because you can listen to whatever you want, use what you have and if you don’t have equipment than check out my buds Matt & Ed’s stuff where you can do exercises anywhere at any time and take as much time as you want and no one would be hassling you and never feeling pressured about using a machine and having some dumb ass give you a hard time cause he needs it too.

 If you can get to the gym, great, do what you can and make it an effort. Small steps can reach big heights and only you can choose to climb the mountain or stay at the bottom, believe me it’s not easy but it’s like what Tom Hanks said to Genna Davis about Baseball “It’s suppose to be hard, if it wasn’t everyone would do it…The hard is what makes it great.” Don’t push it but create a challenge and start easing into it and build from there. You can do it, I believe in you and so does everyone that I’ve worked for, with and trained with do to.