One-arm handstand

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Technique

1. The straight—also know as the full—position is much more difficult than the Straddle one-arm handstand, where the legs can make more adjustments for balance; however, in a One-arm handstand the balance point is more fixed and smaller. It may take a significant amount of time to learn the full One-arm handstand, even after being capable of consistently holding Straddle one-arm handstand.
2. Keep tension in the entire body while elevating the scapula in this position. In addition to pushing the hand into the floor to elevate the shoulder of the base arm, remember to keep squeezing the knees and ankles together to keep the lower body rigid. Pointing the toes assist in keeping the quads engaged and the legs straight.
3. Try to keep the weight on the inside of the hand, around the thumb and index finger, as opposed to dumping weight into the outside blade of the hand. Too much weight in the outside part of the hand increases the risk of injuries.
4. The Abs should be braced enough to accept a light slap on the stomach without pain, but not maximally squeezed.

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Muscles

Strength

Primary

• Back
• Serratus anterior
• Shoulders
• Neck

Secondary

• Forearms

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Equipment

Ground (hands or body)

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Appears in

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Regressions

Handstand shoulder taps

Advanced

Handstand walk

Advanced

Handstand with 1 finger support

Herculean

Headstand pushup

Advanced

Straddle one-arm handstand

Herculean

Tuck one-arm handstand

Herculean

One-arm handstand fingertip tap

Herculean

View Similar Exercises

Tuck handstand with 1 finger support

Herculean

Straddle handstand with 1 finger support

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Tuck handstand with 2 fingers support

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Straddle handstand with 2 fingers support

Elite

Handstand with 2 fingers support

Elite