One-Arm Elbow Lever

Technique

How to perform One-Arm Elbow Lever

1. Place your one hand on the floor with fingers pointing slightly outward and elbows bent to press into your lower abdomen.
2. Lean your shoulders forward past your wrists while keeping your elbows firmly wedged against your core and reaching your opposite arm overhead to counterbalance your body.
3. Engage your core and extend your legs together, locking your knees and pointing your toes.
4. Shift more weight onto your hand as you lift both feet off the ground and lean over the grounded hand, balancing your body parallel to the floor.
5. Maintain the one-arm elbow-lever position by squeezing your glutes, quads, and core while keeping your gaze slightly ahead of your fingers for the prescribed duration.
6. Lower your feet back to the floor under control to return to the starting position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.