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This is a marathon. Not a sprint. Stay consistent and smart

One Arm Handstand Training

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Warm Up

DemoExerciseReps/SetsHow to/Cues
Forehead to W8xRotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.
Straight to W8xFirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.
Back Extensions8xStart by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.
Arm Circles10x each directionIsolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.
Elbow Lifts8xKeep your forehead on the floor and interlock your fingers behind your head.
Tuck on Back2x4Push out tall, keep your lower back on the floor at all times! Look at your hands. Keep your knees together and the feet on the same distance to the floor throughout the whole movement!
Wrist Warm UpAs neededStretch your wrists on the floor in all possible directions.

Wall Prep

DemoExerciseSets & RepsHow to/Cues
Wall Walks1x2Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only!
Tuck Slides1x4Knees touch the wall. Knees stay together. Hands shoulder width apart! Look at your hands at all times. Do not round your lower back. Do not close shoulders.
Slide Away1x3Start with your body in a perfectly straight line. Feet are the only thing touching the wall. Look at your hands and push out tall. Elbows locked. Move your shoulders to the front and slide the feet down the wall. When you are about to fall over take off from the wall and align yourself in a straight, freestanding handstand. Come abck to the wall as one straight unit. Do not close your shoulders on the way back. Do not pull your hips during the slide away. Do not arch your back. The only position change should be in the shoulders!

Freestanding

DemoExerciseSets & RepsHow to/Cues
Tuck to Straight & Tuck to Straddle 2x each1x2 eachKeep your elbows locked at all times and your scapular elevated. Only the legs should be moving during this drill. Nothing else!
Leg Circles - Straight Tuck Straddle1x2 each directionKeep elbows locked at all times. Do not round your lower back!
Tuck Single Leg Isolations2xKeep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only.
Single Leg Circles from Straight2x1 each leg & each direction
2on2 Tuck to Straight1x2Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Start with your shoulders already on top of your hands and keep them there the whole time. Do not arch your back and do not bend your elbows!
2on2 Straight Straddle Straight1x2Use two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other.
2on2 Leg Circles1x2 each directionUse two blocks side by side touching each other. If you do not have blocks place your hands on the floor next to each other. Isolate your hips and shoulders. Do not move them at all and only move the legs inside of the hip joint. Pull your knees down towards your chest when you get to the tuck position.

Side Bending

DemoExerciseReps/SetsHow to/Cues
Standing Side Bends2x4-6 each side
One Legged Kneeling Side Bends2x4 each side
Elevated Kneeling Side Bends1x4 each side
Deep Side Bends - Freestanding2x2 each side
Miami Side Bends2x2 each side

One Arm Training

DemoExerciseSets & RepsHow to/Cues
Miami Straight Straddle Straight2x2 each sidePlace the floor hand close to the block. Hips and shoulders are parallel to the floor with both scapular fully elevated. Bend the block elbow.
Miami Floor Combi Part 2 Legs Together3x each side
Miami Floor Combi to Parallel Legs Straddle2x each sideGo slow. One step at the time! Hold each position in between. The longer this takes the better.
3 Blocks Step2x each side
Miami Inside Hold2x each sideBlock elbow bent. Opposite hip on top of supporting hand. Do not rotate. Floor hand close to block!

Conditioning

DemoExerciseSets & RepsHow to/Cues
Miami Climbs - Wall3x4 each side
2on2 Tuck Slides2x4If you do not have blocks place your hands on the floor as close to each other as possible!
Assisted 1 Arm Shrugs in L2x8 each side

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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