1 Arm Handstand
The 1 Arm Handstand requires a steady regular handstand first, then enough strength for the athlete to hold themselves with one arm. Much of the strength for these will come from the upper trap muscles, though it is a full-body exercise for which the athlete must be suitably prepared with a strong core, hip mobility, and body awareness. For balance purposes, the athlete may wish to practice against a wall, especially as the body fatigues.
- Type Of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Advanced
- Equipment: Body Only
1 Arm Handstand
- Begin in a free handstand with your legs straddled wide.
- Shift some weight to your right arm and take your left hand off the ground.
- As you shift onto your right arm, don't think hips over arm; think working side's leg down.
- This will automatically will raise your opposite leg.
- Now push through your right shoulder (remember, your shoulder must be touching your ear).
- This will center your hips over your supporting arm.
- Correct imbalances with your wrists and by piking your hips.
- Do not attempt to planche your shoulder to save balance as is done in a two-arm handstand.
- Hold for time and switch sides.
- Exercise: 1 Finger 1 Arm Handstand
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Advanced
- Equipment: Body Only
- Exercise: Assisted 1 Arm Flag Pull
- Type of Exercise: Skill
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Advanced
- Equipment: Body Only
