Everything related to One arm strength/work

Hey, i did not know where to start this subject so if you need to move it, feel free...

I want here that we speak about One arm work, One arm planche, One arm Front lever, One arm Handstand push up, One arm 90 degree push up etc...

If you have some ideas of training etc

I know nobody who train for that but you can still have ideas to share

I'll start my OAPL and OAFL training very soon, i have already many ideas, things i'll experiment but the more i have suggestions the more i have things to experiment in case of my exercices don't work

So share your ideas !

All I know is that a lot of people in the circus train the one arm 90 degree push up with spotters or by kipping from an elbow lever.

I would imagine that you would want to be able to do a one arm press handstand to begin with.

Seiji said:

All I know is that a lot of people in the circus train the one arm 90 degree push up with spotters or by kipping from an elbow lever.

I would imagine that you would want to be able to do a one arm press handstand to begin with.

no, one arm press is completely different

I know a guy here who can one arm planche, he says he treats it like a one arm flag handstand but with a different shoulder angle. He actually says it's easier for him than two arm planche on some days. of course he has a massively strong one arm flag

ashita, you can probably start working on lowering to crocodile slowly from handstand trying to keep most of your weight on one arm maybe using your fingers on your other hand a bit for support. Kicking up to OAHS from croc is more about precision than strength so having good one arm handstand ability will help, I don't know how good your one arm balance is

For one arm front lever, you can lower into it from meathook using a counterweight in the other hand

1 arm planche is biomechanically very different to a normal planche because you need to twist your body around the arm. The body shape is similar to in a 1 arm back lever.

This guy does it at around 20 sec. It would be good to learn that one. I got it by lowering from the hanging flag position like in the clip. Same principle goes if you are in a 1 arm handstand flag and turn your body downwards.

I would suggest you get a strong 1 arm flag and work from there(or at least a strong 1 arm hs to understand the balance), but then again you planche is ridiculously strong, so you might find another way.

To kick up from elbow lever you should at least be able to lower from a 1 arm hs with control. Once you have that you work the way up with a kick. There are those who do without too with either extreme flexibility and strengrth like the chinese girls. Some have also pressed it through 1 arm planche. Press from elbow lever is acually what i consider to be a 1 arm hspu because of the fact that if you go to the bottom of a hspu and transfer to 1 arm you will find yourself in a 1 arm elbow lever. The attempts i have seen at hespu are all with support arm which keeps the body shape like on 2 arms. Take it away and they all lose balance. Again the body needs to be aligned over the arm.

I see 2 types of 1 arm front levers. The one where you pull up sideways and the one where your chest faces the celing. Lowering from meathook like yuri says is a very good method for the second version. I have seen an old picture of a russian circus artist who did that with legs together. Alignment wise, it becomes like the 1 arm back lever as well.

Will be interesting to see your progress as your 2 arm strength is insane.

I can actually do a one arm tucked FL and a one arm GH and close to a one arm l sit. I did a lot of different things for the one arm moves. (Uneven one arm chins, assisting hand work and statics in easier positions) I also started off by doing things with wide arms before doing them with one arm. So a wide front lever and a wide back lever. Knowing you, you'll be doing them by one finger by tomorrow.

yuri said:

Seiji said:

He actually says it's easier for him than two arm planche on some days. of course he has a massively strong one arm flag

:shock:

Thanks everyone for your ideas, i tried some exercices with couterweight for the one arm planche, but the way where i hang the weight was not really effective, i need to try again some different things.

I'm gonna try some stuff for one arm front lever.

1 arm planche is biomechanically very different to a normal planche because you need to twist your body around the arm. The body shape is similar to in a 1 arm back lever.

I think you are right but i wanna a one arm planche like a two arms, not twist the body, but i shall see, the future will say it !

I can actually do a one arm tucked FL and a one arm GH and close to a one arm l sit. I did a lot of different things for the one arm moves. (Uneven one arm chins, assisting hand work and statics in easier positions) I also started off by doing things with wide arms before doing them with one arm. So a wide front lever and a wide back lever. Knowing you, you'll be doing them by one finger by tomorrow.

Thanks to believe in my determination

I'm working on wide arm planche along my maltese training. sure it will helps to build more shoulders strength.

Can you record your one arm tucked FL please ?

Sure thing, my friend! I will see if I can get it done tomorrow or the day after. Technology is not my strong point.

PHILIP said:

Sure thing, my friend! I will see if I can get it done tomorrow or the day after. Technology is not my strong point.

Thanks

Here you go!

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Thanks Philip !

I need to try it on ring, i thought you meant on a bar, it will be much harder cause you can't twist.

It was very nice, thanks man

Not a problem! The ring is much easier. In addition, if your rings have long straps, you can take the rest of the strap and tie it around your wrist and the ring. This makes it easier to hold the lever. I use it sometimes when my grip is giving out but my back is fine. I'll see you holding it by one finger soon!