How to Do a One Armed Handstand

Doing a one-armed handstand can strengthen your muscles and is a fun trick to perform. A one-armed handstand is a difficult exercise, so only attempt it if you’re already able to do basic gymnastics moves. Stay safe during your exercise by warming up, stretching, and using a spotter. Then, rise into a basic handstand to begin the exercise. When you’re ready, shift your weight onto your dominant arm and lift your non-dominant arm off the floor.

Method 1
Method 1 of 3:

Doing the Exercise Safely

  1. Warm up with 5 minutes of cardio activity. Before you stretch, warm up your whole body with cardio exercise. Choose an exercise that you enjoy. For instance, do 5 minutes of jumping jacks, walking, jogging, dancing, or aerobics to get your blood pumping. [1]
    • If you do static stretches with cold muscles, it actually increases your risk of injury. Always do a few minutes of cardio first.
  2. Stretch to protect your muscles from injury. You’ll engage the muscles throughout your body while doing a one-arm handstand, so it’s important to stretch first. Do about 5-10 minutes of stretches to warm up your body. Hold each stretch for 30-60 seconds. Here are some stretches that will warm you up fast:
    • Straddle splits
    • Pike jumps
    • Wrist stretches
    • Splits
    • Planks
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  3. It’s easy to fall out of a one-armed handstand, especially when you first start doing them. To help you avoid injury, practice your handstands on a soft floor like carpet or an area of the ground that's covered in grass. [2]
    • You can still get injured if you fall, but softer flooring can minimize your risk of getting hurt.
    • Use a gymnastics mat to protect you in case of a fall.
    EXPERT TIP

    Halle Payne

    Former Level 7 Gymnast
    Halle Payne began gymnastics at the age of 9 at Buckhead Gymnastics in Atlanta, GA. She began in a Prep-Optional team, then switched over into the Compulsory Junior Olympic Level System at the age of 11. She finished her gymnastics career as a Level 7.
    Halle Payne
    Former Level 7 Gymnast

    Try practicing on a low balance beam. A balance beam makes this trick a bit easier, because the hand that remains down can grip the beam, helping you keep your balance. Choose a beam that's low or directly on the ground for an easy fall. Surround it with padded mats for extra protection if you'd like!

  4. You may fall several times before you master a one-armed handstand. To help you avoid injury, ask a friend or coach to help you. They can provide support and catch you if you fall. [3]
  5. Practice a basic handstand before attempting a one-armed handstand. You can’t do a one-arm handstand until you’ve mastered a regular handstand. Stick to the basic handstand until you can do it easily. Make sure you can hold a handstand for at least 30 seconds before trying to do it on one arm. [4]
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Method 2
Method 2 of 3:

Achieving a Handstand

  1. Stand tall with your legs about hip-width apart and your spine straight. Lift your arms up over your head with your palms facing forward. [5]
    • As you complete the exercise, try to keep your body as straight as possible. Engage all of your muscles to support your frame.
  2. Step out with your dominant leg. Lunge forward, putting your weight on your dominant leg. Keep your arms raised above your head. [6]
  3. Push through your non-dominant foot to propel your legs off the floor. Lift your non-dominant leg off the floor first, then bring up your dominant leg in a swift motion. [7]
  4. Engage all of the muscles throughout your body to keep your body straight. This will help you stay balanced on your arms so you don’t fall out of the handstand. [8]
    • If your back arches, you’ll likely fall and may also strain your muscles.
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Method 3
Method 3 of 3:

Balancing on One Arm

  1. Before you try to shift onto one arm, split your legs so it’s easier to maintain your balance. Slowly part your legs as far as you comfortably can. Stabilize yourself before you continue. [9]
    • Don’t try to shift onto one arm with your legs together. Otherwise, you’ll likely fall out of your handstand.

    Variation: Use a wall for support when you’re first getting started. Do your handstand in front of the wall so you can lean against it as needed. [10]

  2. Your core muscles must stay engaged for you to stay balanced. Squeeze your core tightly to create a strong trunk. [11]
    • If you slacken your muscles, you’ll probably fall over.
  3. Lean slightly toward your stronger side. Extend your shoulder to push off the floor with your dominant hand. Support all of your weight on your dominant side. [12]
  4. Your non-dominant hand will naturally start to rise off the floor as you shift your weight to your dominant arm. To complete the one-armed handstand, slowly lift each of the fingers on your non-dominant hand off the floor. Hold your non-dominant arm out to the side to help you stay balanced. [13]
    • Practice holding your handstand with just your non-dominant fingertips before you lift your entire hand.
  5. When you’re ready to come down, hinge at your waist to drop your legs down toward the ground. Go as slowly as you can so that you can control your fall. Land softly on your feet, then stand up. [14]
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Expert Q&A

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  • Question
    How hard is a one handed handstand?
    Rosalind Lutsky
    Former Gymnastics Coach
    Rosalind Lutsky worked as a gymnastics coach at SB Gymnastics at Stanford University, coaching children from ages 5-12 years old during her time as a Stanford student. She was a competitive gymnast growing up, and competed for her local gymnastics team in Minnesota.
    Rosalind Lutsky
    Former Gymnastics Coach
    Expert Answer
    It's a very hard move to master. Try your best to center your weight over that arm, but know that this is a tough move to hold!
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  • Question
    Can you do a one handed handstand?
    Halle Payne
    Former Level 7 Gymnast
    Halle Payne began gymnastics at the age of 9 at Buckhead Gymnastics in Atlanta, GA. She began in a Prep-Optional team, then switched over into the Compulsory Junior Olympic Level System at the age of 11. She finished her gymnastics career as a Level 7.
    Halle Payne
    Former Level 7 Gymnast
    Expert Answer
    Yes, but it'll probably take practice. Practice this move again and again to find your balance point. Make small adjustments of your weight from side to side until you find your balance point, where your weight is comfortably settled above your one hand. Your body isn't used to this move, and it's okay to fall a lot during this practice. If you don't know how to fall safely, practice against a wall or with a spotter.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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  • Question
    How do I do it without having the fear of falling on my face?
    Skgflys
    Community Answer
    Try to think about what is the worst thing that can happen. Will you die? No. Will you get seriously injured? Probably not. Just practice in an area where it won't hurt if you fall, then build up your confidence.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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      References

      1. ↑ https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/
      2. ↑ https://www.sportsrec.com/182360-how-to-do-a-one-handed-handstand.html
      3. ↑ https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/
      4. ↑ https://www.sportsrec.com/182360-how-to-do-a-one-handed-handstand.html
      5. ↑ https://www.sportsrec.com/182360-how-to-do-a-one-handed-handstand.html
      6. ↑ https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/
      7. ↑ https://www.sportsrec.com/182360-how-to-do-a-one-handed-handstand.html
      8. ↑ https://www.youtube.com/watch?v=TAnQtFRXu_M&feature=youtu.be&t=15
      9. ↑ https://www.youtube.com/watch?v=mte2UuJSoCI&feature=youtu.be&t=125
      1. ↑ https://www.youtube.com/watch?v=mte2UuJSoCI&feature=youtu.be&t=144
      2. ↑ https://www.youtube.com/watch?v=TAnQtFRXu_M&feature=youtu.be&t=49
      3. ↑ https://www.youtube.com/watch?v=TAnQtFRXu_M&feature=youtu.be&t=60
      4. ↑ https://www.youtube.com/watch?v=TAnQtFRXu_M&feature=youtu.be&t=86
      5. ↑ https://www.nerdfitness.com/blog/a-beginners-guide-to-handstands/

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