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Progressive Calisthenics - The Official Blog for the PCC Community

wrist training

A Karate Approach to Calisthenics

June 2, 2015 By Owen Johnston 15 Comments

Back of the Wrist Pushups

Like many of my generation, I grew up watching movies like The Karate Kid, Kickboxer, Enter the Dragon, Drunken Master, and Rocky. The larger-than-life characters from these films wowed us with their fighting skills and never-give-up attitudes.

A common theme they all share is that the main character is an underdog who must train hard to become a better fighter and overcome his seemingly invincible opponents. The training methods employed often include some tough calisthenics skills. I’m sure we all remember seeing Rocky do uneven pull-ups in the second film, and dragon flags in the fourth. The perseverance of our heroes, the amazing skills they learned, and the rigorous training methods they endured inspired many of us to take up martial arts and training ourselves.

Bruce Lee popularized the dragon flag as well as other difficult bodyweight feats, like his two finger push-ups. He espoused improving your athletic performance in order to improve your martial performance, as well as to help fully express the human body. Certainly, the martial-calisthenics connection is as old as man, yet Bruce was a great catalyst in the popularization of martial arts in America, inspiring many to train hard like he did. He said, “Life is never stagnation. It is constant movement…as well as constant change. Things live by moving and gain strength as they go.”

I didn’t fully understand the implications of these words until I got into Progressive Calisthenics. There are certainly comparisons to be made between learning progressive calisthenics and martial arts. Coach Wade made some of these comparisons in “The Tao of PCC”. He brought up some important similarities to martial arts. “…nobody can remember a hundred techniques in a fight. What matters are the principles you absorb.” “You learn the form, you absorb the form, you discard the form.”

Our training shouldn’t keep us stuck in a rigid form, but instead be directed to the fullest expression of ourselves with utmost efficiency and simplicity. In Jackie Chan’s older films, many of his characters often went through a transformation from a struggling student to a graceful, efficient and powerful athlete. The training was generally harsh, but once he absorbed the principles of his master’s art, he was ready to face the next challenge!

Like the progressive calisthenics approach, traditional power training and body conditioning methods in Okinawan karate focus on bulletproofing the joints, improving flexibility, and building holistic, functional strength.

One Arm One Leg Fingertip Training

There are a number of progressive bodyweight movements taught in Okinawan karate, including knuckle push-ups, fingertip push-ups and ultimately, wrist push-up variations. The exercises have very direct benefits for “bunkai” or application of kata.

Of course, these exercises shouldn’t replace previous progressions, but supplement them. Also, don’t overdo it with directly training the joints. Be sure to allow plenty of time for your connective tissues to adapt.

To regress any of these variations, you can practice them using an incline (wall, chair etc) or you can simply create less demanding leverage by kneeling instead of performing them from your toes. You could also adapt the Convict Conditioning push-up progression to these variations. (Coach Wade has already covered this for fingertip push-ups in Convict Conditioning 2.)

Warm up your hands and forearms properly before working knuckle, fingertip or wrist push-ups. Afterwards, shake your hands out, and stretch your fingers and wrists.

Like most push-up variations, knuckle push-ups strengthen most of the muscles used in straight punches. Knuckle push-ups also strengthen the wrists and knuckles, and help toughen up the skin. A course of fingertip push-ups, grip work, pull-ups, and proper use of a heavy bag will help you punch as hard as Rocky Balboa!

Fingertip push-ups strengthen the finger extensor muscles. Naturally, they provide direct benefits to strikes using extended fingers. Fingertip push-ups can be progressed by doing push-ups on fewer fingers.

The author, Owen Johnston demonstrates a push-up on just the index fingers and thumbs.
The author, Owen Johnston demonstrates a push-up on just the index fingers and thumbs.

Wrist push-ups strengthen the wrists for various strikes, and have very specific benefits for “ox jaw” and “crane” techniques. This push-up variation is done on the backs of the hands. You can also ease in by having one palm on the training surface instead of having both on the backs of the hands. Practice this way on both sides to maintain symmetry in training.

Wrist Stretches by Owen Johnston, PCC Instructor

A stretch commonly done in gymnastics will be useful in preparing for a wrist push-up progression. Sit in a kneeling position, look straight down at your knees, lean forward slightly and place the back of your hands on the ground, directly in front of your knees. Naturally, leaning forward will put some of your weight onto the backs of your hands, with the fingers turned inward. Cautiously lean into your hands until you feel mild discomfort. Hold this stretch for 10-30 seconds, then come up and shake your hands out. Repeat 1-3 times.

There are “hidden steps” between this stretch and a wrist hold in the top position of a kneeling push-up. First, gradually build strength and flexibility in the wrists with the stretch until you can put moderate pressure onto the backs of your hands with little to no discomfort. The next part of the progression is to move your hands a few inches forward from the starting position and unfold your hips slightly as you start putting pressure on the backs of your hands. Imagine that you are trying to move a little closer to perfect form for push-ups (hips locked out, weight carried through arms and hands). Find the most difficult position that you can hold for 10-15 seconds when you put mild to moderate pressure on your hands. Gradually work towards the full kneeling push-up wrist hold.

A sample progression:
1. Wall wrist push-ups
2. Incline wrist push-ups with one palm on contact surface and the back of the other hand on contact surface
3. Incline wrist push-ups
4. Kneeling wrist push-ups with same regression as in step 2
5. Kneeling wrist push-ups
6. Hold top of push-up position on backs of hands; use same regression as in steps 2 if needed at first
7. Full push-up with one palm on contact surface and back of other hand on contact surface
8. Full wrist push-ups

Programming and volume for wrist pushups are straightforward. Since the joints don’t adapt as quickly as the muscles, and the wrists can tend to be injury prone, be conservative about volume. Practicing wrist push-ups once a week for low sets of low reps is a good rule.

A few options for programming wrist training:
1) Adding it to an existing joint specialization session; see Convict Conditioning 2 for a template
2) Doing some wrist stretches, holds and/or pushups as part of your warm-ups for practice (whether karate or a sport that needs strong hands/wrists)
3) Doing some light stretches and other exercises as part of rehabilitating your wrists (of course, this will depend on what exercises your physician recommends)
4) Training wrist holds after a session of pushups
5) There are many other possibilities depending on your own needs, goals, experience, etc.

Back Of Wrist Push up variations

Martial arts and calisthenics can work hand-in-hand to develop all of the qualities needed for the development of strength and technique. I hope that you, dear reader, find my examples of this to be clear and useful. The Okinawan martial arts and the methods that Coach Wade wrote about are ancient, but are still around because they work, and can work well together!

***

Owen Johnston, PCC has served as the strength and conditioning coach at Olympia Gymnastics in Moncks Corner, SC since April 2014, and as a gymnastics coach since August 2014. He began his martial arts journey on June 10th, 2002, and is a black belt instructor. For more information, check out his site, http://www.strengthcalisthenics.com.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: back of the wrist push-ups, karate, Martial Arts, Owen Johnston, tutorial, wrist flexibility, wrist training

Building an Indestructible Body with “Outside the Box” Exercises

August 12, 2014 By Logan Christopher 32 Comments

Al Kavadlo Back Of The Wrists Push-Ups

Push-ups. You move in one plane of motion, up and down.

Squats. The same thing. Pull-ups too.

Everyone here will agree that bodyweight exercises are great, but it’s important to realize that there are many, many different ways of doing them.

If all you ever do are one dimensional exercises, even if you build a lot of strength in them, your overall fitness and athleticism will remain one dimensional.

It’s a sad fact that one of the biggest things holding people back from hitting their training goals are injuries. Yet, with smart training these can largely be avoided. And if you do suffer from pain currently, there are always things you can do to work to improve your situation.

Whether you are rehabbing or pre-habbing (doing work that aims to prevent injuries), these exercises generally are the same.

So, what makes one of these exercises different than a regular exercise?

The focus on building flexibility and/or mobility along with a strength component.

The more mobile you are (up to a point), the more likely you can fully exert the strength of that joint and the surrounding tissue.

The more flexible you are (once again up to a point), the more likely you can fully exert the strength of that joint and the surrounding tissue.

When you recognize that strength must be used in combination with mobility and flexibility, then you see why you need to do more than just “straight line” and conventional exercises. The effects of this type of training help you to build an indestructible body.

Before we begin it is important that you move into these exercises slowly. While they will help strengthen your weak points, remember that you are still working on weak points! The difference between something that is good for you and something that is not, can be separated by very little intensity or volume, so you must ease in slowly. Be smart!

Cross Leg Squats

The knee is a simple hinge joint. As such, so many personal trainers and coaches become deathly afraid if it ever does anything outside of that ability. “If the knees go past the toes in a squat you’re going to wreck yourself!” they say.

But here’s the truth: If your body can move in a way, that ability can be strengthened. And if it is strengthened then you’ll have less of a chance for injury. Not only do cross leg squats work the knees, they stressing them in a plane of movement they don’t normally go—and the ankles get worked too.

Begin by sitting with your legs crossed, then rock your weight forwards and press on the sides of your feet, extending your legs until you come to a standing position. Make sure to try it with your legs crossed both ways.

For assistance you can grab onto a doorknob or other solid object to help. You don’t need to do a lot of reps, but instead work to make this an easy way you can get up from the ground at any time.

Logan Christopher Demonstrates the Cross Leg Squat

Sit to Cossack Squat

Was that last one too easy for you? I’m guessing that’s the case for many people reading here. So try this challenge.

Do a Cossack squat to one side while keeping the heel flat on the floor. Once at the bottom, sit back until your butt is sitting on the floor. Now rock back up to Cossack squat, switch sides and repeat.

If you need assistance use your hands to get back up, but the challenge is to do it without them, while trying to use as little momentum as possible. This takes some deep flexibility, and you may notice that your knees don’t necessarily track your toes.

This video shows it in action as well as the secret I found to performing it after much frustration and failure to do it.

One Arm Twisting Bridge

Let’s move onto the upper body. This is a fairly advanced move that I covered before here on the PCC Blog: One Arm Bridge, Twists, and the Valdez.

It’s so useful I’m bringing it up again. The twist in particular builds shoulder stability and strength in an extended range of motion. It even works the wrists in a flexible manner.

At the same time the spine is in full flexion and then twists. A big “no-no” that I say yes to!

If you can do this, there’s a good chance you don’t have issues with any of the joints mentioned above. If you can’t do it right now, but take the time to build up to it, your body will be that much more indestructible from your work.

Back of the Wrist Pushups

An important thing to realize when doing these “outside the box” exercises is that you can still follow the same rules of progress as you would in all your other training.

Back of the wrist push-ups are a great complement to doing lots of push-ups and handstands. In regular push-ups and handstands, your wrist is extended back. But here, you flex your wrist fully and put the weight on the back of the hand. This builds strength and toughness in the wrists, but also works the elbow joints in a big way.

Start slowly with these, as in kneeling push-ups. You can hold for time or rep them out. Progress to regular push-ups when you’re able to. Remember to go slow.

I decided to see just how far I could progress with this and worked my way up to a back of wrist handstand push-ups.

Adding Indestructible Exercises to Your Program

Here’s the great part about these exercises and the hundred, if not thousands, of other moves like them. You don’t need a whole lot to get the benefits.

Doing a few of these exercises, like a few reps in a single set, will be enough to get better at them, and reap the benefits.

Any of the following will work:

  • Add them to your warm-up.
  • Add them to your cool down.
  • Add them to your stretching program.
  • Add them to your mobility work.
  • Do a few on your off days.
  • Do them as part of a morning wake up routine.

You can work through your entire body or just focus on one area at a time.

If you enjoyed this article let me know in the comments section below. I’d love to share more exercises with you in the future!

***

About Logan Christopher: Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills from kettlebell juggling, performing strongman stunts, and bodyweight exercises. He is the author of numerous books including Secrets of the Handstand and The Master Keys to Strength & Fitness. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises. You can find out more about all this at http://www.legendarystrength.com/.

Filed Under: Flexibility, Progressive Calisthenics, Tutorial Tagged With: advanced variations, ankles, back of the wrist push-ups, Cossack squat, flexibility, hips, how to, Logan Christopher, mobility, shoulder mobility, tutorial, unconventional exercises, wrist training

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.