Advanced Movement: One-Arm Handstand Tutorial
Let’s get this out of the way: DO NOT ATTEMPT UNLESS YOU CAN DO A TWO-ARM HANDSTAND.
Going for an advanced movement can be tempting BUT you need to walk before you can run. I would recommend at the very minimum being able to do a 60-90 second handstand hold and be nailing a number of different types of handstand entries with 95%+ success rate on a number of different apparatus like blocks and parallette bars before moving onto unlocking this movement.
But if you’re ready, read on!
Aside from being a great party trick, a one-arm handstand (OAHS) is a great way to take your balance and core strength to the next level. However, it also one of the most difficult movements to nail. Even advanced calisthenics practitioners can take weeks or months before they are able to do the movement properly.
That said, there is no reason to be intimidated. With consistent training and fine-tuning, anyone can perform an OAHS. Yes, even you.
Below is a step-by-step guide, a comprehensive one arm handstand tutorial for the mover that has already mastered the handstand and is looking for the next level and to unlock the OAHS. One caveat: it may take you awhile to get it, regardless of how strong or experienced you are.
Prerequisites
A stable one-minute to ninety second two-arm/normal handstand.
A strong core.
Good shoulder alignment and good posture.
Warm-Up
Before performing an OAHS, you need to make sure that your shoulders, wrists, hips, hamstrings, and glutes are all warmed up, to avoid injury and be primed for this advanced movement. Before any kind of workout, it is important to keep your body limber, especially the parts that you’ll be using.
Here are some useful stretches to improve your flexibility as you work towards your first OAHS:
Head Rotations
Relax your body in a neutral standing position feet shoulder width apart and rotate your head clockwise with full flexion and extension of the neck as you roll. Perform for 10 rolls and repeat counterclockwise. Take this one slow. Slower than your brain wants you to!
Arm Circles
Extend both arms sideways and rotate your arms forward in a circular motion, drawing small circles initially then increases the size of the circle. Perform for 20 seconds each direction.
Wrist Circles
Rotate your wrists clockwise. Perform for 20 reps and repeat counterclockwise.
Wrist Stretch
Extend one arm forward with your fingers facing the ceiling. With your opposite hand, pull your fingers towards you. Hold for 30 seconds. Repeat on the opposite side.
Goal Post Stretch
Lean with your back against a wall, with the back of your head, shoulder blades, and butt resting on the wall. Bring both elbows out 90-degrees, resting the your forearms and the back of your hands on the wall--you should look like a goalpost. Without changing the position of your elbows and keeping your forearms and the back of your hands on the wall, move your arms up and down (almost like a snow angel, but with bent elbows). Repeat for 12 reps.
Posterior Shoulder Release
Position your back against a wall, placing a lacrosse ball in between your shoulder blade and spine. Apply pressure over that area by sliding your back over the ball.
Toe Touch Crossover
Stand with your feet wider than your shoulders. Keeping your core tight, push your butt out and lean forward. Touch your left foot using your right hand, then touch your right foot using your left hand. Make sure to keep your chest and back aligned throughout the entire movement. That’s one (1) rep. Repeat for 12 reps.
Pike Reach
Sit on the ground with your legs straight and your feet out in front of you. Keeping your back neutral, slowly reach forward and touch your toes. Return to starting position. Repeat for 12 reps. This can also be done with a small 8-15kg barbell for a weighted variation.
Performing An OAHS
Nailing an OAHS takes time, effort, and A LOT of patience. It takes hundreds, even thousands, of attempts before you can get it right. This guy took 14 weeks just to get it right.
If it’s any consolation, the mere process of working up to the movement can build tremendous shoulder strength and improve balance. By the time, you’re able to perform your first OAHS, you’ll be a lot stronger already.
Image source: GMB Fitness
Step Zero
Before you even think of attempting an OAHS, make sure you have a safe platform in case you fall. The best is a rubber floor or a gymnastic mat. The softer your surface, the more reps you’ll be able to get in. Remember: learning doesn’t have to hurt. Take it easy.
Bring yourself up to a two-handed handstand (as mentioned earlier, you should already be able to do this) and push your body as far away from the ground as possible. You want to make sure your scapula and shoulder muscles are fully engaged throughout the movement. Keep your fingers as wide as possible and your toes pointed for better balance.
Slowly shift your weight towards your planted arm, dropping your same side leg for counter balance. Your core and glutes should remain engaged the whole time. Ideally your legs should be at the 9 o’clock and 2 o’clock position (or the 10 o’clock and 3 o’clock position, depending on which arm you're using).
Slowly peel your supporting hand off the ground, one finger at a time. The easiest way to go about this is by lifting your palm off the ground so that only your fingertips remain. From there, you should be able to remove one finger at a time.
When you are able to lift your supporting hand off the ground, slowly pull your elbow up, gradually straightening your arm. The key is to keep your movements slow and controlled. Moving abruptly can shift your center of gravity and throw you off balance.
Once you are able to perform an OAHS, engage your entire body and hold the position for as long as you can. As you progress, you will be able to move through each step with greater ease and control.
For a more detailed breakdown of OAHS progressions, check out the video below:
Proper Alignment And Balance
One of the most important components of an OAHS is proper alignment and balance.
First, you want to have your hand firmly planted on the ground, with fingers splayed. The wider your hand position, the better your foundation,
Second, your arms should be straight and your shoulders, locked in place. To make sure these are aligned properly, push yourself up as far as you can. As long as your arms are fully extended, your shoulders will follow.
Third, your core must be fully engaged and your back must be in neutral position. Keeping your torso and back tight is key to sustaining an OAHS over a long period of time. Plus, it sets the tone for your balance.
Lastly, your legs and hips should be lean towards your planted hand to act as a counterbalance. As mentioned earlier, your legs should be positioned at the 9 o’clock and 2 o’clock position (or the 10 o’clock and 3 o’clock position, depending on which arm you're using). Make sure your glutes are engaged and your toes are pointed for better balance.
Performing an OAHS is more about alignment and balance than it is about strength--which is precisely why gymnasts can do the movement better than most bodybuilders. Making sure your body parts are in the right place is key to getting the movement right.
Supplementary Exercises
Getting to your first OAHS requires improving your balance, core strength, and shoulder strength. To get to your first official rep, you’ll need to do more than just OAHS attempts.
Yes, getting in as many attempts as possible will certainly help. However, performing complementary exercises helps you get results much faster.
Here are some exercises to speed up your progress.
Band Pull-Aparts
Grab each end of a resistance band with one hand. Hold your arms out in front of you so that they are parallel to the ground. Keeping your chest straight and spine aligned, pull your arms apart until your body forms a letter “T”. Return to starting position. Do 3 sets of 12 reps.
*When performing an OAHS, your shoulders need to be able to stay locked in place without straining your rotator cuff. Band pull-aparts strengthen scapular retraction and improve shoulder stability, protecting your rotator cuff and shoulder muscles from injury.
V-Up
Lie flat on the ground and place your arms over your head. Simultaneously lift your upper body and legs off the ground and touch your toes. Return to your original position. That’s one (1) rep. Do 3 sets of 20 reps.
V-Ups build your lower core and improve your hip and leg stability. When you’re performing an OAHS, you should be strong enough to keep your legs in place as you move from the ground up.
Handstand Holds
Stand two feet away from a wall. Tumble forward and drive your feet to the ceiling. You should end up facing away from the wall with your feet resting on the wall. Push your body up until your arms are fully extended. Hold for 30 seconds to 1 minute and repeat for 3 sets.
Handstand Holds strengthen your entire body, especially your shoulders, back, and obliques. Moreover, they’re a great way to build balance and stability. If you’re planning to crank out tons of OAHS attempts (which you probably will) you best get used to the feeling of being upside down.
Handstand Pushups
Stand two feet away from a wall. Tumble forward and drive your feet to the ceiling. You should end up facing away from the wall with your feet resting on the wall. Lower yourself until the top of your head reaches the ground, then drive yourself up until your arms are fully extended. Make sure your back is straight and your core is engaged throughout the exercise. Do 3 sets of 10 reps.
Handstand Pushups are one of the best exercises for building shoulder strength and increasing shoulder stability.
Upper Back Foam Roller Stretch
Lie faceup with a foam roller positioned horizontally under your upper back, right below your shoulder blades. Keep your knees bent, feet flat, and hands behind your head. Lift your hips slightly and roll the foam roller from your upper to middle back. Massage out tender or tight spots. For a better stretch, lift your hips higher off the ground and apply more pressure to desired areas. Perform for 1 minute at a time.
Eccentric-Isometric Standing Dumbbell Press
Grab two (2) heavy dumbbells and raise them to shoulder height. Make sure both palms are facing each other. Drive both arms above your head while rotating your palms forward. Hold for two (2) seconds at the top. Keep your back straight, chest forward, and core engaged throughout the movement. Do 3 sets of 15 reps.
Eccentric-Isometric Standing Dumbbell Presses increase shoulder capacity while training your core to adapt to more weight.
Waiter Walks
Get the heaviest dumbbell or kettlebell you can carry and lift it above your head using your right hand. Keeping your right arm above you, back straight, shoulder locked in place, wrist neutral, and core and glutes engaged, walk for 50 meters. Repeat with the left hand. Do 3 sets.
Waiter Walks prepare your arms and shoulders for a proper OAHS. The exercise trains your body to maintain shoulder stability even when you’re forced off balance.
Wall Walks
Assume a pushup position with your feet against a wall. Walk your feet up the wall while simultaneously walking your hands towards the wall. Keep walking until you are near vertical. Walk down the wall to your original position. Do 3 sets of 15 reps.
Wall Walks are a great way to build your shoulder and core strength. Not only do they help you build strength, they’re also a fun way to break the monotony after countless OAHS attempts.
Things To Remember
ALWAYS warm up particularly the wrists and shoulders as thats where the majority of the pressure lies.
Learning a new movement takes time. Don’t rush it. What matters more than end results is seeing progress every day.
A daily focus on drills such as different entries into your handstand and getting those to a 95% success rate will ensure faster progress. I like to do 5 sets of entries with knees tucked, straddle entry, scissor kick entry and normal entry as well as the same on blocks or parallette bars. Those can be found here and here respectively.
Work your way slowly and surely through each progression.
Be mindful of your body and stay away from anything that can potentially injure you.
Choose a safe place where you can fall and make mistakes.
As you work towards your first OAHS, always remember that new movements can take awhile to master, especially movements as complex and as advanced as this one. If you feel you still aren’t ready, work towards mastering your two-arm handstand variations and other supplementary exercises. Sometimes, it takes a lot of other things before you get the movement down to a T.
Stay positive. Even the fittest of individuals take time to get it. All you need is to stay patient and practice mindfully. Follow the steps above and you’ll be cranking out one-arm handstands sooner than you think.
Practice. Practice. Practice.
There is no other way.
Cheers!
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