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How to Do a One-Handed Handstand

The one-handed handstand is a feat of strength, agility and balance. Your body is upside down in a vertical position, as in a regular handstand, but you only have one hand in contact with the ground. Many people associate this style of gymnastics with circus acts or street entertainers. You don't have to be a member of Cirque du Soleil to do a one-handed handstand. However, it will take a lot of practice and patience to perfect this stunt.

Practice a regular handstand before trying the one-handed version. You should be able to hold a regular handstand easily for at least 30 seconds before moving to this advanced handstand.

Kick into the handstand. Stand with your dominant leg a step behind your non-dominant leg. Raise your arms straight in the air. Place your hands on the floor and kick your feet into the air. Your back leg and arms should move at the same speed. This is a forceful, quick motion.

Tighten your core as you kick into the handstand. This lends support to your body and helps you maintain the handstand position.

Keep your head in line with your spine. Once you are inverted, don't look at the floor. Look straight ahead. Adjust your body weight so that it sits over the bottom portion of your fingers, near your palm.

Spread your legs apart and shift them towards the hand you plan to keep on the floor. As you shift your weight, lift your other hand slowly off the ground.

Hold this position. You are now doing a one-handed handstand. Practice holding the position steady without any wavering of your body.

Tip

Your arms should be completely straight and locked out in the handstand position. Breathe normally while holding the handstand. Don't hold your breath. Practice against a wall first.

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About the Author

Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.

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