One-Arm Elbow Lever Press Handstand

Recommended external demonstration

Watch One-Arm Elbow Lever Press Handstand

Festival International du 🎪cirque de 🇲🇨Monte Carlo Cai Yong #Contortionist #contorsionniste

Technique

How to perform One-Arm Elbow Lever Press Handstand

1. Set the support palm flat on the floor and brace the bent elbow against the side of the torso above the hip.
2. Establish a legs-together one-arm elbow lever with the body near horizontal and the free arm extended for counterbalance.
3. Press through the supporting palm as you straighten the elbow and lift the hips, allowing the straight legs to sweep upward.
4. Continue shifting the body over the hand until the elbow is straight and the hips come above the supporting shoulder.
5. Maintain active overhead shoulder support as you balance in the one-arm handstand, using the free arm and palm pressure to control the position.
6. Reverse the movement to the elbow lever under control, or bring the feet down using an established handstand exit.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Serratus Anterior, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.