Make sure you do a general warm up and work on your basic 2 arm drills before getting started with the one arm training.
When it comes to One Arm Handstands consistency is key. Slowly over time work your way up to training specifically for the One Arm Handstand up to 6 days per week.
Focus on form. Keep your elbows locked and scapula elevated.
Have fun!
Training
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Lateral Leg Isolations from Straight | 2x2 each leg alternating | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| 2on2 Half Slide Away | 1x3 | If you do not have blocks place your hands on the floor as close to each other as possible! | |
| 2on2 Slide Away | 2x2 | Connect your 2 blocks touching each other side by side on the floor. If you do not have blocks place your hands on the floor only having the side of the index finger and side of the thumbs touch each other. You can also cross your thumbs. Lean your shoulders towards the front sliding the feet down the wall. When your weight is all the way in front take the feet off the wall and push up into a straight handstand. Hold it for a moment and then drop back towards the wall with a solid and completely straight body. Do not pike at your hips. Do not arch your back! | |
| Miami Hold Narrow | 3x5sec each side | Floor hand almost touches the block. Block elbow bent. Shoulders and hips parallel to the floor! | |
| Standing Side Bends | 1x5 each side alternating | Hips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself. | |
| One Legged Kneeling Side Bends | 1x4 each side | Keep the outside of the hip right above the bent knee. Externally rotate the straight leg so the knee faces towards the ceiling. Do not rotate. Push your bottom pit towards the front. | |
| Small Side Bends - Wall | 3x2 each side | Start small and isolate the movement between the last rib and the hips. Keep both feet against the wall at all times. Keep the distance between the shoulders and the wall equal. Do not move your head or shift your gaze! | |
| Lateral Wall Walks - Legs Together | 1x6 steps each way | Every time you take a step try getting a little bit taller. I should visually be able to see that difference! Make sure to keep your free shoulder low! | |
| Miami Slide Away | 2x2 each side | Bend your block elbow sligthly so both scapula can be fully elevated and parallel to the floor. Start closer to the wall and do not pike your hips! |
