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Also known as: Handstand with one-arm support (3 fingers).

Technique

  1. From a stable Handstand, begin by shifting the gaze to the base hand that will support the majority of your weight. The gaze should be around the first knuckle of the thumb or index finger, but your unique focal point may be slightly different.
  2. Next, create a very small diagonal with the hips. Focus on keeping the thighs engaged and squeezed toward each other. The diagonal of the hips should match the diagonal angle of the shoulders, with the opposite hip above the base hand.
  3. The diagonal hips should create a sensation of more weight in the base hand. Push the base hand into the floor hard to get a bit more Shoulder flexion backward and Shoulder elevation. Think about the shoulder pushing high up to touch the ear or chin. This additional push will straighten the spine and allow the fingers of the supporting hand to tent up, up until only 3 fingertips are touching the ground.
  4. Imagine a straight line of force between the floor, hand, shoulder, and sacral region (or tailbone).

Form tips

  • Do not try lifting the support hand directly. The tenting of the support hand should primarily come as a necessary reaction to the Shoulder elevation on the base hand.
Logging: Work each side for the time indicated.

Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Neck

Secondary

  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Upper trapezius
  • Levator scapulae

Equipment

Appears in

Balance
Calisthenics skills
Joint movements
Wristflexion
trains stretches

Progressions

e04j

Handstand with 2 fingers support

Elite

Regressions

e04l

Handstand with 4 fingers support

Advanced
e0qt

Stacked hands handstand

Elite
e0bs

Straddle handstand with 3 fingers support

Elite
e0r3

Tuck handstand with 5 fingers support

Elite
e0r2

Tuck handstand with 4 fingers support

Elite
e0qy

Handstand with 5 fingers support

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.