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Exercises Movements, technique & proper execution

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Old 05-10-2013, 03:01 PM   #1
Frank Menendez
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One Hand Handstands

Hey guys! I've been training my one-hand handstands for about a month now with good progression (goal: 5 second no-wall hold). Anyone out there train these too!? Definitely a shoulder killer but so much damn fun
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Old 05-10-2013, 04:55 PM   #2
Jonathan Renner
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Re: One Hand Handstands

I do some handstand stuff just mainly for shoulder strength about twice a week, and recently set a goal to try to get a one hand handstand (without a wall) within a year from now.

I'm probably in about the same boat as you, progression-wise. Can hold a two hander for five to ten seconds, can do about 15 consecutive strict HSPU's with a wall.

One progression that I've implemented is while I'm up against the wall, to start swaying your feet from side to side, and thus placing more pressure on a single shoulder, then the other as you sway your feet to the other side. I'll do that for a minute or so, and try to hold my feet on one side for 10 seconds, switch it up, and so forth. I'm also doing other type of gymnastics stuff so my progression probably won't be as fast as you (can't serve multiple masters at once, right?)

What types of exercises are you doing to progress?
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Old 05-10-2013, 07:45 PM   #3
Blair Robert Lowe
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Re: One Hand Handstands

Generally you'll need a solid HS before you will really get anywhere with these. HSPU has nothing to do with it unless you can do them free (which generally means you have a solid HS).

A good drill is HS on parallettes and slowly take off fingers.

Really slow HS wall walks are a good drill. Basically lift off one arm, shifting weight to the one arm and bring the free arm to the side.
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