T Nation

Pistol and Handstand Push-up

Can anyone do both of these, and if so, what are some training tips or programs to get there? Think I could get there in a year?
i see endless practicality of these excercises with regards to any combat sport.

The problem with handstand pushups is = balance.
That’s really all it is.
The key is to do a handstand and try to hold it for as long as you can. When you fall back down, try again. With time, your body will learn the right balancing point.
For starters, it’s easier if your knees are bent over your head as opposed to straight legs.

Repeat till you have it down for like 30 seconds at a time.
Then at that point learn to slowly go up and down, keeping balance.
That’s about it.
The pistol is easy as fuck.
Didn’t even have to train it.
The key thing is …balance :stuck_out_tongue:
You just have to know where to balance.
Try to keep your head over your knee at all times. Keep your arms outstretch and the knee should be basically “in the middle” of your arms.

If you spend 30 minutes a day on both of these (15 min each exercise) i’d say you should have it down within 2weeks- 1 month.
Good luck

edit: For the handstand, think of the lever idea like high bar or powerlifting squats, By bending the knees AND spacing out your hands further, you allow balance to become easier.

i do pistols from time to time. you really need a lot of balance, a good mobility and a strong leg.
best tut for the pistol :

http://beastskills.com/Pistol.htm

you do any work with gymnastics rings by chance?

sorry i don’t but i tried a few things on rings at a friends house. hard stuff.

Handstand Pushups:

Various ways of training them most “usual” method is to begin with isometric holds against a wall.

back against the wall
Chest against the wall

Till you can do both for 1 min.

Eventually start to push yourself away from the wall. The balance comes from holding your ENTIRE BODY very tight (squeeze your glutes) and a weird balance between arching your back and the pressure of your fingertips. Do NOT let your feet bend over, keep your entire body tight. You should be one piece so that if you were laying down and i were to grab your feet and lift your entire body would lift onto your finger tips without any slack.

if you go too far over with your feet, press your fingertips to the floor slightly and it will send you back, or arch your back if your fingertips pressed to hard.

It just takes time and body awareness.

Build pressing strength by pressing…a lot.

Eventually get parallettes or some kind of elevation so that you can press in a full range of motion.

http://www.drillsandskills.com/article/15

http://www.drillsandskills.com/article/16

http://beastskills.com/Handstand.htm

Pistols:
It is rare that someone is even in the position to be performing pistols. Your mobility needs to be in prime shape, as well as unilateral muscle strength, abs, and balance.

The beast skills link has everything you need.

My only advice is that if you have any nagging injuries, or you have tight hip flexors, or inactive glute muscles, get all of that shit together first. The pistol is a GREAT indicator exercise to find out what’s wrong with you. But doing it a lot when you have other things to work on just leads to more injury. You need VERY flexible ankles, mobile hips, and active glute muscles.

Again, Beastskills.com has everything you could possibly need.

HS: what xen told you.

Pistols: there’s a very easy way to progress.
On a platform, wall or whatever, do single leg squats with the other leg just hanging down. You will notice that it makes sense to do it with arms in front of you.
Progress here with ROM progression.
Start high, just dipping a foot or so for 6-10 reps.
Train 3 times a week, trying go half an inch deeper, as you get better.

You will soon notice naturally that it makes also sense to push the hips back while the hanging leg goes in front of you- just experiment with it as you go for depth.
The deeper you go, the more your position automatically resembles a true pistol.
There.

Don’t thank me, just train.

[quote]Xen Nova wrote:
Handstand Pushups:

Various ways of training them most “usual” method is to begin with isometric holds against a wall.

back against the wall
Chest against the wall

Till you can do both for 1 min.

Eventually start to push yourself away from the wall. The balance comes from holding your ENTIRE BODY very tight (squeeze your glutes) and a weird balance between arching your back and the pressure of your fingertips.

Do NOT let your feet bend over, keep your entire body tight. You should be one piece so that if you were laying down and i were to grab your feet and lift your entire body would lift onto your finger tips without any slack.

if you go too far over with your feet, press your fingertips to the floor slightly and it will send you back, or arch your back if your fingertips pressed to hard.

It just takes time and body awareness.

Build pressing strength by pressing…a lot.

Eventually get parallettes or some kind of elevation so that you can press in a full range of motion.

http://www.drillsandskills.com/article/15

http://www.drillsandskills.com/article/16

http://beastskills.com/Handstand.htm

Pistols:
It is rare that someone is even in the position to be performing pistols. Your mobility needs to be in prime shape, as well as unilateral muscle strength, abs, and balance.

The beast skills link has everything you need.

My only advice is that if you have any nagging injuries, or you have tight hip flexors, or inactive glute muscles, get all of that shit together first. The pistol is a GREAT indicator exercise to find out what’s wrong with you.

But doing it a lot when you have other things to work on just leads to more injury. You need VERY flexible ankles, mobile hips, and active glute muscles.

Again, Beastskills.com has everything you could possibly need.[/quote]

Good look Xen

I can do both, and they aren’t the hardest skills to learn. A lot of good advice has been given already, just be consistent and soon you will see good progress. You could also check out the bodyweight article section of dragondoor.com.